crossfit – thursday 28th, 2016

CrossFit 972 – CrossFit Conditioning a: Turkish Get Up (40) b: Ring Scap Retraction (40) Hanging from the rings with arms locked out, pull up while mainting lock in elbows. movement is all through the shoulders and done so by squeezing the scaps down and across. Metcon Metcon (Time) for time 40-20-10 kb snatch goblet[…]

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crossfit – tuesday 26th, 2016

CrossFit 972 – CrossFit Technique 10-15min hang snatch tech work Weightlifting a: Hang Snatch (4×8) light to moderate weight, tech priority b: Overhead Squat (4×5 @24×1) 2sec down, 4sec hold at the bottom. you’ll have to stay light to moderate with the weight stay engaged in bottom.

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crossfit – saturday 23rd, 2016

CrossFit 972 – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) team of 2 15min running clock 10 dbl deadlift 225/135 10 burpees 15 dbl deadlift 10 burpees 20 dbl deadlift 10 burpees …keep building in reps of 5 on deadlifts until time expires both team members on the bar at same time for deadlifts[…]

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crossfit – thursday 21st, 2016

CrossFit 972 – CrossFit Conditioning a: Pike Pushup (50) Handstand variation from box. Scale down to feet if needed b: Kettle Bell Windmill (50) c: Weighted Good Morning (50) barbell on back Metcon Metcon (No Measure) 6min emom 10 deadlift 135/95 10 hop over bar

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