20.14.18

CrossFit 972 – CrossFit View Public Whiteboard Squat Conditioning Silverback Pause Squats 18.3 EMOMx9: Set #1 – 1 Rep @ 60% of 1RM FS Set #2 – 1 Rep @ 60% of 1RM FS Set #3 – 1 Rep @ 60% of 1RM FS ——– Set #4 – 1 Rep @ 64% of 1RM FS[…]

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19.4.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon Bad Boys (Weight) EMOMx10 5 KB Clean and Jerks 53/35 10 Pushups —rest 5 minutes— EMOMx10 12 KBS 53/35 12 Air Squats *Both movements are completed within the minute *Score is weight used for Kettlebell

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18.4.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon Full Circle (Time) For time: 1,500 Meter Row 100 Double-Unders 30/21 Calorie Air Bike 100 Double-Unders 1,500 Meter Row *If we are not biking today we are completing 50 Med Ball (20/14) Squat Jumps. This is two SEPARATE movements; first a squat then a hop. Doesn’t have[…]

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16.4.18

CrossFit 972 – CrossFit View Public Whiteboard Squat Conditioning Silverback Squats 18.3 (Weight) Every 3 minutes complete Set #1 – 6 Back Squats @ 69% of 1RM Back Squat Set #2 – 4 Back Squats @ 74% of 1RM Back Squat Set #3 – 2 Back Squats @ 79% of 1RM Back Squat ——– Set[…]

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17.4.18

CrossFit 972 – CrossFit View Public Whiteboard Gymnastics Silverback Gymnastics 18.2 On the Minute x 12 (3 Rounds): Minute 1 – 35% of Max Set Minute 2 – 35% of Max Set Minute 3 – 30% of Max Set Minute 4 – Rest Metcon Ring of Fire (AMRAP – Reps) Ascending Ladder for 9 Minutes:[…]

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12.4.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon MJ^2: Dark Knight (Time) 5 RFT: 6 Strict Press (AHAP) 6 Shoot- Thrus 20 Russian KBS (AHAP) —rest 2 minutes— *Score is total time

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11.4.18

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique Snatch Pull + Hang Snatch EMOMx10 1 Snatch Pull + 2 Hang Power Snatches Set 1-2-40% of 1RM Snatch Set 3-4-45% of 1RM Snatch Set 5-6-50% of 1RM Snatch Set 7-8-55% of 1RM Snatch Set 9-10-60% of 1RM Snatch Metcon Elbow Grease (AMRAP – Reps) EMOMx14[…]

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10.4.18

CrossFit 972 – CrossFit View Public Whiteboard Gymnastics Silverback Gymnastics 18.1 EMOMx12 (3 Rounds): Minute 1 – 35% of Max Set Minute 2 – 30% of Max Set Minute 3 – 25% of Max Set Minute 4 – Rest Percentages are based off of numbers from our benchmark testing last week. Metcon Helen (Time) 3[…]

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9.4.18

CrossFit 972 – CrossFit View Public Whiteboard Squat Conditioning Silverback Squats 18.2 Wave #1 Set #1 – 6 Back Squats @ 67% of 1RM Back Squat Set #2 – 4 Back Squats @ 72% of 1RM Back Squat Set #3 – 2 Back Squats @ 77% of 1RM Back Squat ——– Wave #2 Set #4[…]

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6.4.18

CrossFit 972 – CrossFit View Public Whiteboard Squat Conditioning Silverback Pause Squats On the Minute x 9: 1 Tempo Front Squat Tempo is as follows: 5 Seconds Down 2 Seconds Pause in the Bottom Aggressively Stand Set #1 – 1 Rep @ 60% of 1RM FS Set #2 – 1 Rep @ 60% of 1RM[…]

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