17.12.18

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Pausing Back Squats G1.7 Tempo Back Squat 6×2 4 seconds downs, 2 seconds pause in bottom, return to start Set #1 @60% Set #2 @62% Set #3 @64% Set #4 @66% Set #5 @68% Set #6@70% Metcon Belly Flop (Time) 21-15-9 Box Jump Overs 24/20 Power Cleans[…]

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14.12.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon Joker (Time) For Time: 1 Toes to Bar, 10 Deadlifts 2 Toes to Bar, 9 Deadlifts 3 Toes to Bar, 8 Deadlifts 4 Toes to Bar, 7 Deadlifts 5 Toes to Bar, 6 Deadlifts 6 Toes to Bar, 5 Deadlifts 7 Toes to Bar, 4 Deadlifts 8[…]

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13.12.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon MJ^2: No or Go (3 Rounds for reps) AMRAPx4 35 Double Unders 10 DB Renegade Rows 50/35 —rest 4 minutes— AMRAPx4 35 Double Unders 10 DB Floor Press 50/35 — rest 4 minutes— AMRAPx4 35 Double Unders 5 DB Curtis P’s 1 Curtis P= 1 DB Hang[…]

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12.12.18

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique Power Snatch EMOMx 10 Minutes 1-5 – 1 Hang Power Snatch + 1 Power Snatch Minutes 6-10 – 1 Power Snatch Minute 1 – 60% Minute 2 – 64% Minuted 3+4+5 – 68% —– Minutes 6-10 – 1 Power Snatch Minute 6 – 72% Minute 7[…]

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11.12.18

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Front Squats G1.6 1 Set of 4 @ 73% 1 Set of 4 @ 76% 1 Set of 4 @ 79% Metcon Crash Course (AMRAP – Rounds and Reps) AMRAPx15 30/21 Calorie Row 21 AbMat Situps 15 C2B Pullups 9 Power Cleans 135/95 RX+ AMRAPx15 27/18 Calorie[…]

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7.12.18

CrossFit 972 – CrossFit View Public Whiteboard Gymnastics Metcon (No Measure) Bar Muscle Up Practic AMRAPx10 30 Double Unders + 5 Standing PVC/Bar Bar MU Strictly practice today, focusing on building strength in the movement Metcon Babs (Time) 3 RFT: 15 Chest to Bar Pull-Ups 20 Kipping HSPU 25 Wallballs (20/14) 30/21 Calorie Row

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6.12.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon Tabata Something Else (AMRAP – Reps) Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There[…]

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5.12.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon Rugrats (Time) On the 4:00 x 5 Rounds: 9 Burpee Box Jump Overs 24/20 15 Dumbbell Front Squats 50/35 18/13 Calorie Row RX+ 15/12 Calorie Bike *Score is your slowest time * Scale reps on either the Box Jump Overs or the row to complete under the[…]

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4.12.18

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Front Squats G1.5 1×5 @ 71% 1×5 @74% 1×5 @77% Oly Technique Push Jerk EMOM Every 2min for 5 Rounds 0:00- 5 Push Jerks 2:00- 4 Push Jerks 4:00- 3 Push Jerks 8:00- 2 Push Jerks 10:00- 1 Push Jerk Building to moderate to heavy push jerk[…]

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3.12.18

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Back Squat G1.5 6 Reps @ 76% 4 Reps @ 81% 3 Reps @ 84% 2 Reps @ 87% Metcon Jump Start (Time) For Time: 60 Double-Unders, 30 Dumbbell Power Snatches 60 Double-Unders, 30/21 Calorie Row 60 Double-Unders, 30 Toes to Bar 60 Double-Unders, 30/21 Calorie Row[…]

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