9.12.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Back Squat Waves SB19.2 Set 1: 6 Reps @ 72% Set 2: 4 Reps @ 78% Set 3: 2 Reps @ 84% Rest 3 Minutes Set 4: 6 Reps @ 78% Set 5: 4 Reps @ 84% Set 6: 2 Reps @ 90% Rest 3 Minutes Set[…]

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6.12.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Tempo Front Squat EMOMx 9: 1 Tempo Front Squat Tempo: 3 Seconds Down 3 Seconds Bottom Pause 3 Seconds Stand Sets 1-3: 60% Sets 4-6: 64% Sets 7-9: 68% Metcon Outside the Box (AMRAP – Reps) AMRAPx30: In Teams of 2: 100 Meter Run, 1 Burpee Box[…]

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5.12.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon M&J: Full Court Press (2 Rounds for reps) 0-5min 8 Cal Bike 20 Russian Twist 5-10min AMRAP 10 DB Floor Press 45/20 10 Chin-ups (Underhand Grip) 10-15min 250m Row 10 V-Ups 15-20min AMRAP 10 Incline Bench Press 45/20 10 Strict Pullups Metcon (No Measure) 3-4 Giant Sets[…]

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4.12.19

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique Clean Pull Complex Every 1:30 for 6 Sets 1 Tempo Clean Pull 1 Clean Pull Sets 1-2: 70% of 1RM Clean Set 3-4: 75% Sets 5-6: 80% Tempo= 5 seconds to launch/pockets position followed by an explosive shrug Metcon Low Tide (3 Rounds for reps) AMRAP[…]

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3.12.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting 10RM Push Press Take 10-15 minutes to find a 10RM Push Press Sets 1-6: 5-7 reps warning/ working your way up Sets 7-10: Take 2-3 attempts at your 10RM. If you start and you feel you can do more then RERACK it. DO NOT complete the full[…]

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2.12.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Back Squat Waves SB19.1 Set 1: 6 Reps @ 70% Set 2: 4 Reps @ 76% Set 3: 2 Reps @ 82% 3 Minutes Rest Set 4: 6 Reps @ 76% Set 5: 4 Reps @ 82% Set 6: 2 Reps @ 88% 3 Minutes Rest Set[…]

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27.11.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting 5RM Bench Press Take 10 minutes to build to a heavy set of 5 Bench Press Oly Technique 3 Pause Power Snatch Every 2min x 5 sets 1 3-Pause Power Snatch 1 Power Snatch 1st Pause: Below Knee 2nd Pause: Pockets 3rd Pause: Catch Set #1: 57%[…]

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26.11.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting 3-Pause Power Clean Every 2min x 5 sets 1 3-Pause Power Clean 1 Power Clean 1st Pause: Below Knee 2nd Pause: Pockets 3rd Pause: Catch Set #1: 57% Set #2: 60% Set #3-5: 63% Metcon Snack Bar (Time) 3RFT 400m Run 10 Power Cleans 135/95 500/400m Row[…]

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25.11.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting 5-Rep Back Squat Take 12-15 minutes to find a 5-Rep Back Squat Max Suggested Warm-up 5 Reps @ 50% 4 Reps @ 60% 3 Reps @ 70% 1 Rep @ 75% 1 Rep @ 80% 1 Rep @ 85% 1 Rep @ 90% —into— Find heavy 5[…]

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22.11.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Tempo Pausing Front Squats EMOMx9 1 Tempo Front Squat Sets #1-3 @60% Sets #4-6 @64% Sets #7-9 @68% Metcon Singled Out (3 Rounds for reps) 3 Rounds 1min Wallballs 20/14 1min Alternating DB Snatches 50/35 1min Box Jumps 24/20 1min Single DB Clean and Jerks 50/35 1min[…]

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