monday 22nd, 2018

CrossFit 972 – CrossFit Weightlifting a1: Front Squat (6×12) same weight throughout, make it saucey but no fails. a2: Archer Pushup (6×12) scaled members do standard push ups on box 60sec rest between supersets Metcon Metcon (Time) 3rft 10 burpee box jump over 24/20 400m run 15 t2b

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saturday 20th, 2018

CrossFit 972 – CrossFit Metcon a: CrossFit Games Open 11.1 (AMRAP – Rounds and Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# b: CrossFit Games Open 16.2 (AMRAP – Reps) 4-Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135#[…]

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thursday 18th, 2018

CrossFit 972 – CrossFit Technique 10-15min pull up tech practice if you can’t do unassisted pull ups work on banded strict work on kipping tech or butterfly tech, which ever progression is appropriate for you. Metcon a: Metcon (AMRAP – Rounds and Reps) 8min amrap 10 pull ups 10 russian twists 25/10 b: Metcon (AMRAP[…]

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tuesday 16th, 2018

CrossFit 972 – CrossFit Gymnastics a1: Push-ups (6×3-6 @31×1) straight midline, no worming. 3sec descent a2: Lying Toe Touch (6×5-8) lying on your back using a post behind your head to brace, secure to post with your hands, and with legs straight bring them up and touch post.1min rest between supersets Metcon Metcon (AMRAP –[…]

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saturday 13th, 2018

CrossFit 972 – CrossFit Metcon CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6 Thruster, 95#/65# 6 Bar Facing[…]

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thursday 11th, 2017

CrossFit 972 – CrossFit Metcon a: Metcon (Time) for time 400m run 30 burpees 400m run 30 push press 95/65 400m run 30 pull ups 400m run 30 t2b 25min cap6min break before part b Metcon (AMRAP – Reps) 5min max effort deadlifts 195/125

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wednesday 10th, 2017

CrossFit 972 – CrossFit Weightlifting a: Box Squat (6×4) with a box set to a bottom position where your legs are parallel to the ground, perform a squat until your sitting on top of the box, maintain tension in the midline, pause for a second, get back to extension. b: Weighted Walking Lunges (4×20 alternating[…]

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tuesday 9th, 2018

CrossFit 972 – CrossFit Conditioning a: Ring Row Single Arm (6×4-6/arm) keeping his and shoulder squared to rig, use one arm to perform full ring row range of motion. strict movement.2sec hold at top of pull b: Chin Up (6×3-5) palms facing you, 1sec hold at top. strict Metcon Metcon (Time) 3rft Row 500/400 50[…]

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