wednesday – 21st, 2017

CrossFit 972 – CrossFit Conditioning a1: Pull-ups (5×10) a2: Archer Pushup (5×10) no rest between a1 and a2. rest 1min between sets Metcon Metcon (Time) For time 800m row Then 4rds 12 kb snatch 53/35 12 push press 95/65 12 burpees

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tuesday – 20th, 2017

CrossFit 972 – CrossFit Weightlifting snatch high pull.hang snatch snatch high pull.hang snatch (2.2 x 6) tech priority keep it light to moderate Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

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monday – 12th, 2017

CrossFit 972 – CrossFit Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Weightlifting a: Arnold Press (4×12) each step of lift should take 1.5 seconds. do not rush, slow and controlled. b: Skull Crushers (4×12) Keep torso on bech and humerus verticle. Lower weight to just above head and go back to extension.use barbell

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