23.8.19

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique Low Hang Snatch Complex Every 1:30 x 7 Sets 1 Pausing Snatch Pull 1 Low Hang Power Snatch Set #1: 65% Set #2: 70% Sets #3-7: Build to a heavy Metcon Crazy Stairs (Time) For Time 10 Rounds of Cindy 50/35 Calorie Row 30 Power Snatches[…]

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22.8.19

CrossFit 972 – CrossFit View Public Whiteboard Aerobic Conditioning Metcon (No Measure) 15 minutes to complete Partner Sled Sprints 50yd Sprintsx 6 Sets (You Go, I Go) 25yds down, 25yds back Metcon M&J: Jumanji (AMRAP – Rounds and Reps) AMRAPx9 100m Run 9 Power Clean 95/65 9 Front Squats RX+: 115/85 Functional Body Building Metcon[…]

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21.8.19

CrossFit 972 – CrossFit View Public Whiteboard Gymnastics Metcon (No Measure) 15 min for Quality Row 250 60 Double Unders 30s Nose to Wall HS Hold Metcon Frank the Tank (3 Rounds for reps) Part 1 In a 5:00 Window… 50 Wall Balls (20/14) *Females 9′ Target Time remaining, AMRAP: 12 Deadlifts (185/135), 12 Barbell[…]

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20.8.19

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique Strict Press + Push Press Complex EMOMx5 3 Strict Press (Builiding) *Try to finish a little heavier than last week —into— Every 2 Minutes for 5 sets 1 Pausing Jerk Drive 1 Jerk Drive 2 Push Press Set #1 @ 60% of 1RM Jerk Set #2[…]

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19.8.19

CrossFit 972 – CrossFit View Public Whiteboard Squat Conditioning Stamina Squat 1.8 Alternating EMOMx12 Odd: 2 Front Squats Even: 4 Back Squats Bar set at 78% of 3RM Back Squat Oly Technique Snatch Drop + Stamina Snatch EMOMx5 3 Drop Snatch —into— EMOMx5 5 Touch and Go Squat Snatch @ 60% Metcon Dirty Water (Time)[…]

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16.8.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Deadlift 3 Reps @ 70% 1 Rep @ 75% 3 Reps @ 70% 1 Rep @ 80% 3 Reps @ 70% 1 Rep @ 85 Metcon Hangnail (AMRAP – Rounds and Reps) AMRAP 16: 30 Dumbbell Hang Clean and Jerks (50/35) 25/18 Calorie Row 20 Barbell-Facing Burpees[…]

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15.8.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon M&J: Yellowstone (Time) For Time: 200m KB Farmer Carry 50/35 50ft. Hand over Hand Seated Sled Pull 45/25 100 AbMat Sit-Ups 200m Overhead KB Carry 50/35 50ft. Hand over Hand Seated Sled Pull 65/45 100 Russian Twists 200m KB Front Rack Carry 50/35 50ft. Hand over Hand[…]

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14.8.19

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique Clean Complex On the 0:00 Every 1:30x 5 1Pausing Clean Pull 1 Low-Hang Squat Clean 1 Front Squat Set # 1-50% Set #2- 53% Set #3- 56% Set #4- 59% Set #5- 62% Barbell Conditioning Clean Me (Time) On the 10:00… For Time: (10 minute cap)[…]

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13.8.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Strict Press 5×3 *Build to a heavy set of 3 for today *1-3 warmup sets before you begin your working sets Bench Press 5×3 *Build to a heavy set of 3 for today *1-3 warmup sets before you begin your working sets Metcon Swole Cycle (4 Rounds[…]

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12.8.19

CrossFit 972 – CrossFit View Public Whiteboard Squat Conditioning Stamina Squat 1.7 EMOMx12 Odd: 2 Front Squats Even: 4 Back Squats Bar set at 75% of 3RM Back Squat Metcon Hit and Run (Time) 3 RFT: 400m Run 12 DB Snatches 21 Single DB Squats RX: 50/35

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