thursday – 14th, 2017

CrossFit 972 – CrossFit Metcon Badger (Time) Three Rounds for time of: 30 ‘Squat’ Cleans, 95# 30 Pull-ups Run 800 metersIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.To learn more about Badger click here

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wednesday 13th, 2017

CrossFit 972 – CrossFit Weightlifting start heavy, finish heavier a: Bench Press (6×3) b: Skull Crushers (6×5) Keep torso on bech and humerus verticle. Lower weight to just above head and go back to extension. Metcon Metcon (Time) 4rft 15 hang power clean and jerk 95/65rx – 115/95 400m run

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tuesday 12th, 2017

CrossFit 972 – CrossFit Weightlifting continuing strength building. get ample rest between sets. start heavy and build to very heavy. a: Push Press (6×3) keep dip shallow, smooth on the way down, explosive on the way up. b: Bent Over Fly (5×6) strict, torso as parallel to ground as possible, no heaving Metcon Metcon (Time)[…]

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saturday 9th, 2017

CrossFit 972 – CrossFit a: Metcon (AMRAP – Rounds and Reps) teams of 2 alternate as needed on both a and b 20min clock 1500m row then amrap in time remaining 25 push ups 25 air squats go immediately into part b b: Metcon (AMRAP – Reps) 8min amrap burpees

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wednesday 6th, 2017

CrossFit 972 – CrossFit Weightlifting a: Strict Press (6×3) start heavy and stay heavy rest as needed b: Deadlift (8×2) start heavy and build rest as needed Metcon Metcon (Time) 3rft 400m run 10 box jump overs 24/20 20 russian kb swings 53/35rx – 70/53rx+

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