monday 20th, 2017

CrossFit 972 – CrossFit Technique pull up progression overview and practice Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Conditioning Metcon (Weight) 75 weighted situps hold plate at arms length throughout movement, brig arms back to parallel to the ground at extension and return arms perpendicular to ceiling at the top. choose your most[…]

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saturday 18th, 2017

CrossFit 972 – CrossFit Metcon (AMRAP – Rounds and Reps) 30min amrap teams of 2 row for cal 20/15 14 burpees box jump overs 30 toes to bar 200m weighted overhead run 25/10switch as needed run can be tandem, running must stop when weight is not in overhead position, do not rest plate on top[…]

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wednesday 15th, 2017

CrossFit 972 – CrossFit Gymnastics a: Pull-ups (5×5 @31×1) strict with a 3sec descent b: L-Sit (10-15reps @ 5-10sec holds) on the rings in support position, raise the legs out and away from your body in a 90ΒΊ position. Metcon Metcon (Time) for time 10-20-40-20-10 wall balls 20/14 hand release push ups scissor kicks 14min[…]

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tuesday 15th, 2017

CrossFit 972 – CrossFit Technique 10min snatch tech Weightlifting a: snatch high pull.hang snatch (2.2 @ 6sets) moderate weight, do not build, tech priority b: Snatch (6.4.2.1.1.1.1) build each set. get ample rest Cool Down coaches choice mobility

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saturday 11th, 2017

CrossFit 972 – CrossFit Viola (AMRAP – Rounds and Reps) 20min amrap 400m run 11 power snatches 17 pull ups 13 power cleans 95/65 U.S. Army Staff Sgt Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province Afghanaistan from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an[…]

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thursday 9th, 2017

CrossFit 972 – CrossFit Conditioning a: Turkish Get Up (20reps ahap) Gymnastics b1: Pike Pushup (4×12) Handstand variation from box. Scale down to feet if needed b2: Leg Wipers (4×20) in plank position swing left leg out as far as possible, return to start position, alternate with right leg. each leg swing is one rep.45sec[…]

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wednesday 8th, 2017

CrossFit 972 – CrossFit Weightlifting Deadlift (find heavy triple) Metcon Metcon (AMRAP – Rounds and Reps) 15min amrap 10 hang power clean 10 shoulder to overhead row sprint 300/250 95/65rx – 115/95r+ Cool Down coaches choice tabata

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