29.6.18

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting 1RM Overhead Squat Take 15 minutes to build to a heavy Overhead Squat Metcon Over and Out (Time) For Time 20 Power Snatch 95/65 20 Bar Facing Burpees 20 Overhead Squats 95/65 20 Bar Facing Burpees 20 Squat Snatches 95/65 RX+: 115/80

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28.6.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon MJ^2: Double Play (Time) In Teams of 2 ( 35 minute cap) 2 Rounds 50 Cal Bike 50 Toes to Bar —directly into— 2 Rounds 50 Cal Row 50 Front Rack Lunge -directly into— 2 Rounds 400m Run (together) 50 Slam Balls 20/14 —directly into 200 Russian[…]

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27.6.18

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique Pausing Power Cleans Take 20 minutes to complete 7 Sets: Pausing Power Clean There are (3) pauses in each repetition: 1 – Knee-Level 2 – Mid-Thigh 3 – Power Receiving Position *Do not exceed 60% on the cleans. Work on mechanics/technique of the movement Metcon Big[…]

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26.6.18

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Overhead Squat Alternating OTM x 12 (6 Rounds) Even Minutes – 12 GHD Sit-Ups Odd Minutes – 3 Overhead Squats *If not completing GHD’s, complete 16 AbMat situps *Score is heaviest OHS Metcon Jack Squat (Time) 21 Front Squats, 21 Kettlebell Swings, 400m Run 15 Front Squats,[…]

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25.6.18

CrossFit 972 – CrossFit View Public Whiteboard Gymnastics Conditioning Gymnastics + Deadlift Pt.1 (AMRAP – Reps) Alternating EMOM x 12 (6 Rounds): Even Minutes – :45s for Max Strict Handstand Pushups Odd Minutes – 5-5-4-4-3-3 Deadlifts *Enter total number of HSPU/Progression in this section Gymnastics +Deadlift Pt. 2 (Weight) Alternating EMOMx 12 (6 Rounds): Even[…]

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22.6.18

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique 3-Position Clean + 2 Jerk On the 2:00 x 7 Sets: 3-Position Power Clean Push Jerk Split Jerk Set #1 – 1 Complex @ 50% of 1RM CJ Set #2 – 1 Complex @ 55% of 1RM CJ Set #3 – 1 Complex @ 60% of[…]

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21.6.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon MJ^2:Big 12 (Time) 12 RFT: 100ft. DB Farmer Carry 50/35 8 Legless Wallballs 2014 5 Burpees *Legless Wallball=a normal minus your legs. Basically toss the ball like you normally would without the squat. Use a lighter ball if you can’t reach the normal target

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20.6.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon Heartbreak Kid (Time) 3 Rounds: 10 Front Squats (165/110) 20 Chest to Bar Pull-Ups 50 Double-Unders RX+: 185/135 Metcon Nature Boy (Time) Rest 5-10 minutes after the first MetCon before starting: 20-18-16-14-12-10: Dumbbell Power Snatch (50/35) 100m Run After Each Round

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19.6.18

CrossFit 972 – CrossFit View Public Whiteboard Gymnastics Strict HSPU/Wall Walks AMRAP 5: Strict Handstand Pushups —directly into— AMRAP 5 for Practice: Wall Walks *HSPU are for baseline testing for our new cycle. Scale accordingly *Wall walks are strictly for practice. Focus on technique and building strength through the shoulders, and keeping our core TIGHT![…]

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18.6.18

CrossFit 972 – CrossFit View Public Whiteboard Squat Conditioning Grunt Work Squats V.1 Alternating On the Minute x 10 (5 Rounds): Even Minutes – 12/9 Calorie Assault Bike Odd Minutes – 12 Back-Rack Barbell Reverse Lunges Set #1 – 33% of 1RM Back Squat Set #2 – 36% of 1RM Back Squat Set #3 –[…]

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