22.4.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Back Squat 19.4 Every :90s for 6 Sets 20-30 Double Unders/Singles 2 Pausing Back Squats Sets 1&2 @65% Sets 3&4 @70% Sets 5&6 @75% Oly Technique Sotts + Snatch Complex EMOMx3 3 Sets, at a light load: 3 Snatch Grip Sotts Presses 3 Overhead Squats —into— EMOMx5[…]

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19.4.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Push Press 19.3 4 Sets of 6 Set#1 @76% Set #2 @78% Set #3 @80% Set #4 @83% Metcon Vader (Time) 3RFT: 24/17 Cal Row 21 Wallballs 20/14 18 Alternating DB Snatches 50/35 15 Lateral Burpees over Rower

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18.4.19

CrossFit 972 – CrossFit View Public Whiteboard Functional Body Building Honor the Tempo (Weight) 4 Giant Sets Tempo Bench Press x6 SL Crossover RDL’s x8/leg DB Arnold Press x10 Jefferson Curls x8 On the bench use your 10-rep weight from last week. Do not build in weight. Metcon MJ^2: Bourne Supremacy (Time) 4RFT 50 DU[…]

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17.4.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Deadlift 19.3 Every 2 Minutes Set #1 – 3 Deadlifts @74% Set #2 – 1 Deadlift @81% Set #3 – 3 Deadlifts @74% Set #4 – 1 Deadlift @86% Set #5 – 3 Deadlifts @74% Set #6 – 1 Deadlift @91% Metcon Doorbell (AMRAP – Rounds and[…]

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16.4.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon Tres Leches (3 Rounds for time) On the 0:00… 30 Clean and Jerks 135/95 On the 10:00 30 HSPU 30 Pullups 30 Ring Dips On the 20:00 1 Mile Run ***Parts 1 and 2 have a 8 minute time cap*** RX+: 30 Bar Muscle-ups

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15.4.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Back Squat 19.3 6 Reps @69% 3 Reps @74% 6 Reps @69% 3 Reps @79% 6 Reps @69% 3 Reps @84% Oly Technique Positional Snatch Work 19.1 EMOMx3: at a light load: 3 Snatch Grip Sotts Presses w/PVC 3 Overhead Squats —into— EMOMx5 1 Pausing Snatch Grip[…]

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12.4.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Deadlift 19.2 Every 2 minutes for 6 total rounds Set #1- 3 Deadlifts @72% Set #2 – 1 Deadlift @79% Set #3 – 3 Deadlifts @72% Set #4 – 1 Deadlift @84% Set #5 – 3 Deadlifts @72% Set #6 – 1 Deadlift @89% Van Damme (Time)[…]

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11.4.19

CrossFit 972 – CrossFit View Public Whiteboard Functional Body Building Thank You Dirk (Weight) 4 Giant Sets Bench Press x10 Building Single Leg Glute Bridge x10/leg Shoot-Thrus x5 Box Step-Ups x10/leg Metcon MJ^2: The Big German (AMRAP – Rounds and Reps) AMRAPx20 In Teams of 2 complete 15 Kettlebell Swings 53/35 15 Burpees Partners alternate[…]

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10.4.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Push Press 19.2 4 Sets of 6 Reps Set #1 @73 Set #2 @75 Set #3 @77 Set #4 @79 Building from where we left off last week Metcon Heartbreak Kid (Time) 3 Rounds: 10 Front Squats (185/135) 20 Chest to Bar Pull-Ups 50 Double-Unders RX+: 185/135[…]

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