21.10.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Back Squat Ladder Every 3 minutes…(On the 0:00, 3:00, 6:00, 9:00, and 12:00) 10 reps @ 60% 8 reps @ 67% 6 reps @ 75% 4 reps @ 82% 2 reps @ 87% Metcon Roadies (Time) 2 Rounds: (25 minute cap) 70 Wallballs (20/14) 50/35 Calorie Row[…]

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17.10.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon Crossfit Open 20.2 Prep (No Measure) 5 Minute Bike/Row Minutes 1+2 – Light Pace Minutes 3+4 – Light/Moderate Pace Minute 5 – Moderate Pace —into— 2 Rounds: 5 Pausing Overhead Squats (light) 250m Light Row 5 Thrusters (light) 15 GHD Sit-Ups/20 AbMat Sit-Ups —into— 2 Rounds of[…]

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16.10.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon Crossfit Open 20.2 Primer (Calories) 3 Total Rounds (18:00 total): Completion of both AMRAPs equals 1 Round AMRAP 2: 8-10 DB Strict Press 40/25 12 CTB Pull-Ups Max Calorie Assault Bike @85% of ME Rest 1:00 AMRAPx2 8-10 DB Strict Press 40/25 12 Box Jump Overs (24″/20″)[…]

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15.10.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Box Squat Take 10-15 minutes to complete: 7×3 Box Squats (set to just below parallel) Set #1 – 50% of 1RM Back Squat Set #2 – 55% Set #3 – 60% Sets #4+5 – 65% Sets #6+7 – 70% Metcon Child’s Play (Time) 3RFT 15 Deadlifts 155/105[…]

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14.10.19

CrossFit 972 – CrossFit View Public Whiteboard Barbell Conditioning Charged Up (Weight) EMOMx10 20 Double Unders/40 Singles 2 Power Cleans Build to a heavy set of 2 Metcon Point Break (AMRAP – Rounds and Reps) AMRAPx15 20 DB Hang Clean and Jerk 50/35 21/15 Calorie Row 20 DB Box Step Ups 24/20 21/15 Calorie Row[…]

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10.10.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon Crossfit Open 20.1 Prep (No Measure) 3 RNFT: 2 Minute Light Bike/Row/Run 3 Strict Pull-ups 6 Push-ups 9 Kettlebell Swings 53/35 12 Air Squats 15 AbMat Sit-ups Directly Into… 3 RNFT: 2 Minute Light Bike/Row/Run 3 Hang Power Cleans 3 Front Squats 3 Push Jerks Barbell at[…]

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9.10.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon Crossfit Open 20.1 Primer (No Measure) EMOMx 20 (4 Rounds): Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch) Minute 2 : 15/12 Calorie Row Minute 3: 5 Toes to Bar + 10 Single Arm Dumbbell Hang Clean and Jerks (50/35) Minute 4: Handstand Walk Practice[…]

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8.10.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Tempo Deadlift 5 Sets of 1 Tempo= 6 Seconds Up, 6 Seconds Down Set #1 @ 45% Set #2 @ 50% Sets #3-5 @ 55% Metcon Breakfast Club (AMRAP – Reps) 5 Rounds of AMRAP 1:30: 15 Double Unders 6 Deadlifts (185/135) 15 Double Unders Max KippingHandstand[…]

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