CrossFit 972 – CrossFit Metcon Metcon (Time) teams of 3 2500m row 200 russian kettlebell swings 53/35 100 goblet box step ups 20/16 50 hand release push ups 100 kb deadlifts 200 speed skaters 800m med ball team run 20/14
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[…]
CrossFit 972 – CrossFit Conditioning a: Knees to Chest (50) on rings b: Side Pulls (50/side) c: Superman (50) 2sec hold Metcon Metcon (Time) for time 200m run 30 box jump 24/20 200m run 30 jumping jacks 200m run 30 wall balls 20/14 200m run
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.
CrossFit 972 – CrossFit Technique 10min double under practice Weightlifting Kettlebell Clean and Jerk (4×10/arm) light to moderate weight, tech priority Metcon Metcon (Time) 6rft 30 air squats 50m shuttle run 30 db push press 50m shuttle run
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[…]
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
CrossFit 972 – CrossFit Gymnastics a: Cossack Squat (50) 3sec hold at bottom position b: Knees to Chest (50) seated. 2sec hold at top position Metcon 1-Mile Run (Time) Max Effort 1-Mile Run
CrossFit 972 – CrossFit Weightlifting a: Strict Press (4×10) b: Bent Over Row (4×10) Metcon Metcon (AMRAP – Reps) 10min amrap wall balls 20/14 every break run 100mas many reps of wall balls in 10min. everytime you break the wall balls run 100m.
CrossFit 972 – CrossFit Conditioning a: Back Squat (4×5 @13×1) b: Ring Rows (4×6 @11×3) Metcon Metcon (Time) 5rft 20 jumping lunges 10 db thrusters