24.6.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Pausing Front Squat 5 Sets of the following complex 1 Tempo Pausing Front Squat + 1 Front Squat Set #1 @60% Set #2 @65% Sets #3-5 @70% Tempo=5s down w/ a 3s pause at bottom Metcon Jack Daniels (Time) For Time 1000m Run 50 Thrusters 65/45 30[…]

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21.6.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting 10RM Deadlift Take 20 minutes to complete 3 Reps @70% 1 Rep @75% 3 Reps @70% 1 Rep @80% 3 Reps @70% 1 Rep @85% —directly into— 1. Find a Heavy Single 2. Find a 10-rep Deadlift Metcon El Nino (Time) For Time: 1 Mile Run 50[…]

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20.6.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon MJ^2: Trojan Horse (3 Rounds for reps) 0:00-7:00 9/7 Cal Row 3,6,9,12,15…DB Bench Press 50/35 —Rest 3 Minutes— 10:00-17:00 9/7 Cal Row 3,6,9,12,15…DB Strict Press 50/35 —Rest 3 Minutes— 20:00-27:00 9/7 Cal Row 3,6,9,12,15…. DB Sit-Ups 50/35

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19.6.19

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique Power Snatch Complex Every 2 minutes for 5 sets 1 Hang Power Snatch 2 Power Snatches 3 Overhead Squats Set #1 @60% Set #2 @65% Sets 3-5: Build to a heavy for the complex Metcon Bartender (AMRAP – Rounds and Reps) AMRAPx10 12 Deadlifts 9 Overhead[…]

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18.6.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Midline Metcon (2 Rounds for reps) Tabata AbMat Situps Rest 1 Minute Tabata Superman RX+ Tabata GHD Sit-Ups Rest 1 minute Tabata Hip Extensions Score total number of Sit-ups and[…]

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17.6.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting 3-Rep Back Squat 3@70% 1@75% 3@75% 1@80% 3@80% 1@85% —-Rest 3 Minutes— 1 Set to Find 3RM max 1 attempt to find 3RM. Athletes choice on how much/little they want to add after the 1 set at 85%. Metcon Escape from Wonderland (Time) 3 Rounds: 75 Double-Unders[…]

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14.6.19

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique Snatch Pull + Low Hang Snatch Every 1:30 for 7 sets 1 Snatch Pull 1 Low Hang Power Snatch Set #1 – 65% Set #2 – 70% Sets #3-7- Build to heavy Metcon Rush Hour (5 Rounds for time) Every 4 minutes for 5 rounds complete:[…]

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12.6.18

CrossFit 972 – CrossFit View Public Whiteboard Barbell Conditioning 3-Rep Thruster All sets taken from ground 6×3 Thrusters Set #1 @60% of 1RM Clean and Jerk Set #2 @64% Set #3 @68% Sets4-6: Build to a heavy three rep Metcon Chest Hair (Time) For Time: 25 Thrusters (95/65) 400 Meter Run 25 CTB Pull-Ups 400[…]

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11.6.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Deficit Deadlifts 6×2 Set #1 @50% Set #2 @55% Set #3 @60% Set #4 @65% Set #5 @70% Set #6 @75% Feet are on 2 25#plates Metcon The Good Life (Time) 3 Rounds: 500 Meter Row 12 Burpees 21 Box Jumps (24″/20″) Extra Work Metcon (No Measure)[…]

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