CrossFit 972 – CrossFit Weightlifting get heavy a: Deadlift (3×8) b: Bench Press (Dumb Bell) (4×8) Gymnastics L Hang (accumulate 4min)
CrossFit 972 – CrossFit Weightlifting a: Overhead Squat (6×4) b: Push Press (6×10) Metcon Metcon (Time) 3rft 50 double unders 25 russian kb swings 70/53
CrossFit 972 – CrossFit Conditioning a: Jefferson Curls (4×12) b: Metcon (Weight) kettlebell flow cross clean thruster with twist cossack squat 5×4/armmovement standards are priority.
CrossFit 972 – CrossFit Metcon Metcon (7 Rounds for time) 7rds afap 500m row sprint 16 split squats EACH ROUND IS AN ALL OUT SPRINT. you have to rest between rounds. wait until your hr goes back down close to normal before starting your next round. score time for each round.
CrossFit 972 – CrossFit Metcon Metcon (AMRAP – Reps) as many reps as possible teams of 2 4min each movement 4 burpees emom by both partners switch as needed alternating lunge steps push ups scissor kicks to vertical med ball thusters 20/14
CrossFit 972 – CrossFit Conditioning a: Hollow Body roll to Arch (30) hold the hollow body for 1sec, then roll over to the superman/arch position without using your arms, hold for 1sec. the hold is super important. these should not be easy. b: Turkish Get Up (20 – heavy) Metcon Metcon (AMRAP – Rounds and[…]
CrossFit 972 – CrossFit Conditioning a: Kettlebell Single Leg Deadlift (4×12/leg) b: Knees to Chest (weighted) (4xmax effort 15/10) Metcon Metcon (Time) 4rft 8 burpees to 6″ target 16 db push press 400m run
CrossFit 972 – CrossFit Gymnastics Pull-ups (5×6-10 @31×1) slow and controlled on the negative Metcon Metcon (Time) 5rft 8 toes to bar 12 kb sntach 53/35 Cool Down jog 800m
CrossFit 972 – CrossFit Weightlifting Back Squat (6×3.2) 3sec pause back squat.back squat 6 sets of 3 3sec pause immediately followed by 2 regular Conditioning a: GHD (back extension) (4×15) 2sec hold at the top of the extension. keep back, glutes, and hamstrings engaged. b: Sit-ups (75) as little arm swing as possible
CrossFit 972 – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 25min amrap partner 1 – 500m row or 400m run partner 2 – 1 Round of 15 situps 30 mtn climbers 45 double unders partner 1 starts on row or run, partner 2 starts on situps. when both partners are done[…]