25.5.18

CrossFit 972 – CrossFit View Public Whiteboard Squat Conditioning Volume Back Squats Take 10 minutes to complete 3×10 Back Squats at 70% Oly Technique DT Hang Clean Primer EMOMx10 of 2 Hang Power Cleans Set #1- 2@ 50% of 1RM C&J Set #2- 2@ 55% of 1RM C&J Set #3- 2@ 60% of 1RM C&J[…]

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24.5.18

CrossFit 972 – CrossFit View Public Whiteboard MJ^2: Dipping Dots (Time) For time: 500m Max Effort Row —directly into— 21-15-9 Ring Dips Russian KBS 70/55 —directly into— 500m Max Effort Row Functional Body Building Metcon (No Measure) 3 Giant Sets: 10 Kneeling Bell-Up KB Presses 20 KB Deadbugs 30 Seated Low-Band Rows 40 Russian Twist

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22.5.18

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Push Press 15 minutes to complete 4×6 Push Press @ 75% of 1RM Push Press Metcon Double Decker (AMRAP – Rounds and Reps) AMRAPx15 15 Power Snatches 75/55 30 Double Unders 15 Wallballs 20/14 30 Double Unders Extra Work Metcon (Weight) 3 Giant Sets Max Effort L-Sit[…]

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22.5.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon Sugar Daddy (Time) For Time 21 Deadlifts, 400 Meter Run 15 Deadlifts, 400 Meter Run 9 Deadlifts, 400 Meter Run 225/155 Aerobic Conditioning Row Capacity (Time) 3 Rounds: 27/20 Calorie Row, Rest 1:00 21/15 Calorie Row, Rest :30s 15/10 Calorie Row, Rest 2:00

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21.5.18

CrossFit 972 – CrossFit View Public Whiteboard Silverback Box Squats EMOMx10 2 Box Squats @ 60% of 1RM Back Squat *Use box or plates stacked to parallel for this movement *Use flats and not lifters on these movements Silverback Front Squat Every 3 Minutes complete: Set #1 – 7 Reps @ 60% of 1RM Front[…]

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18.5.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon Boat Race (Time) “BOAT RACE” 3 Rounds: Row 500 Meters Run 400 Meters Rest 3:00 between rounds. Gymnastics Conditioning Metcon (AMRAP – Reps) Alternating EMOMx12 Odd: 1min Recovery Bike Even: :45s Max Strict HSPU *If we are not completing HSPU then complete either one of the following:[…]

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17.5.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon Keep it 100 (Time) In teams of 2 complete: 100 Cal Bike —directly into— 100 Bicep Curls 65/45 (switch every 10) —directly into— 100 AbMat Situps 35/25 (You Go, I Go) —directly into— 100 Russian KBS 70/55 Functional Body Building Metcon (No Measure) 2 Giant Sets 15[…]

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16.5.18

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique Snatch Complex EMOMx7 Pausing Snatch Deadlift+Low Hang Snatch+ Overhead Squat Set #1 – 40% of 1RM Snatch Set #2 – 45% of 1RM Snatch Set #3 – 50% of 1RM Snatch Set #4 – 55% of 1RM Snatch Sets #5,6,7 – 60% of 1RM Snatch Metcon[…]

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15.5.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon Anchored Down (Time) 5 Rounds – Every 4:00, Complete: 30 Air Squats 20/14 Calorie Row 10 Lateral Burpees over Rower *Open Standards on the burpees *Score is slowest round Functional Body Building Metcon (Weight) 4 Giant Sets Max Effort L-Sit on Parallettes 20 Weighted Hip Extensions (25/15)[…]

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14.5.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon Double Crossed (Time) 10-8-6-4-2: Power Clean and Jerks (135/95) 50 Double-Unders after each round Functional Body Building Metcon (No Measure) 30 Wall Walks Extra Work Metcon (No Measure) 4 Giant Sets: 10 Horizontal Ring Rows :10-:20s Ring Support Hold

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