7.9.18

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Position Clean EMOM x 4 – 3-Position Squat Clean (high hang, knee-level, floor) Rest 1:00 EMOM x 4 – 2-Position Squat Clean (knee-level, floor) Rest 1:00 10 minutes to complete 5 Singles Minutes 1+2 – 3-Pos Squat Clean @ 55% of 1-Rep Minutes 3+4 – 3-Pos Squat[…]

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5.9.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon Twenty Something (AMRAP – Rounds and Reps) AMRAP 20: 30 Overhead Squats (95/65) 30 Box Jumps (24″/20″) 30 Toes to Bar 30 Calorie Row Functional Body Building Metcon (No Measure) 3 “Giant Sets”: 20 Single Arm Dumbbell Presses 20 Dummbell Bent Over Rows 10 Front Rack Dumbbell[…]

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4.9.18

CrossFit 972 – CrossFit View Public Whiteboard Gymnastics X-Force Part A: From 0:00 to 6:00 30 Double Unders 4 Strict C2B Pullups *Alternate back and forth. Focus is strictly on quality of each movement. Scale as needed. Part B: From 6:00 to 12:00 :15 second L-sit 10 Shoulder Taps in Handstand *Alternate back and forth.[…]

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31.8.18

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique Position Cleans EMOMx 4 – 3-Position Squat Clean Rest 1:00 EMOMx 4 – 2-Position Squat Clean Rest 1:00 10 minutes to complete 5 Singles Minutes 1+2 – 3-Pos Squat Clean @ 50% of 1-Rep Minutes 3+4 – 3-Pos Squat Clean @ 55% of 1-Rep Minute 5[…]

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30.8.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon MJ^2:Dark Vader B-day WOD (AMRAP – Rounds and Reps) In Teams of 2: AMRAPX30 8 Power Snatch 135/95 30 Hand Release Push-Ups 19 Cal Row 88 Double Unders Get it how you live aka break it up how you want

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29.8.18

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique Pausing Split Jerk Set #1 – 2 Reps @ 60% of 1-Rep Split Jerk Set #2 – 2 Reps @ 65% of 1-Rep Split Jerk Sets #3,4,5 – 2 Reps @ 70% of 1-Rep Split Jerk 2 Pauses: 1. In the Dip 2. In the Catch[…]

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28.8.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon Criss Cross (AMRAP – Rounds and Reps) AMRAP 15: 30 Double-Unders 15 Power Cleans (115/80) 30 Double-Unders 15 Toes to Bar RX+=135/95 Gymnasty (2 Rounds for reps) AMRAPx6 Strict Pullups Strict HSPU *Start at one for each movement, and then continue to add 1 rep to each[…]

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27.8.18

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique New Weightlifting Every 3:00 x 5 Sets: 3-Position Power Snatch 3-Position Squat Snatch Rep #1 – High Hang Power Snatch (pockets) Rep #2 – Hang Power Snatch (knee-level) Rep #3 – Power Snatch (floor) Rep #4 – High Hang Squat Snatch (pockets) Rep #5 – Hang[…]

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24.8.18

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting BN-1RM Clean Take 20 minutes to a 1-Rep Squat Clean max Suggested warm-up sets 2 Reps @ 55% of 1-Rep 2 Reps @ 60% of 1-Rep 2 Reps @ 65% of 1-Rep 1 Rep @ 70% of 1-Rep Metcon Daily Dozen (AMRAP – Rounds and Reps) AMRAP[…]

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