15.2.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon Waterproof (Time) For Time: 12 – 9 – 6 Row Calories Front Squats (95/65) —Directly into— 12 – 9 – 6: Toes to Bar Hang Squat Cleans (95/65) —Directly into— 12 – 9 – 6: Barbell-Facing Burpees Thrusters (95/65) Recovery Metcon (No Measure) 25 minute Recovery Bike/Row[…]

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14.2.19

CrossFit 972 – CrossFit View Public Whiteboard Functional Body Building MJ^2: Cupid Shuffle (Weight) 5 Supersets: 5-4-3-2-1: Heavy Deadlifts After each set: 10 Tempo Dumbbell Bench Press (5 Second Descent) 15 Weighted AbMat Sit-Ups 5 Deadlifts – 70% of 1RM Deadlift 4 Deadlifts – 73-75% of 1RM Deadlift 3, 2, and 1 – Build to[…]

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13.2.19

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique Power Clean Waves EMOMx 12 0:00- 3 Power Cleans @ 65% 1:00- 2 Power Cleans @ 70% 2:00- 1 Power Clean @ 75% 3:00- Rest 4:00- 3 Power Cleans @ 70% 5:00- 2 Power Cleans @ 75% 6:00- 1 Power Clean @ 80% 7:00- Rest Minutes[…]

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12.2.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Squat Ladder Every 3 minutes complete: 10-8-6-4-2 10 Reps @70% 8 Reps @75% 6 Reps @80% 4 Reps @85% 2 Reps @90% Metcon Top Heavy (AMRAP – Rounds and Reps) AMRAPx18 9 Power Cleans (155/105) 9/6 Strict HSPU 9 Front Squats (155/105) 9/6 Strict Pull-Ups We are[…]

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11.2.19

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique Snatch Waves EMOMx 11 Minute 1 @ 70% Minute 2 @ 75% Minute 3 @ 80% Minute 4 – Rest —– Minute 5 @ 75% Minute 6 @ 80% Minute 7 @ 85% Minute 8 – Rest —- Minute 9 @ 80% Minute 10 @ 85%[…]

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8.2.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting 3 Position Snatch Every 1:30 x 5 Sets: 3-Position Squat Snatch High Hang Squat Snatch (Pockets) Hang Squat Snatch (Knee-Level) Squat Snatch (Floor) Set #1 – 60% Set #2 – 63% Set #3 – 66% Set #4 – 69% Set #5 – 72% Metcon Twenty Something (AMRAP[…]

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7.2.19

CrossFit 972 – CrossFit View Public Whiteboard Functional Body Building Metcon (Weight) Part A) 5×5 Bench Press, Build to a Heavy 5-rep After each set, Max Strict Pull-Ups Part B) 100 Banded Good Mornings 100 Banded Pull-Aparts Metcon MJ^2:Wild Wings (No Measure) EMOMx18 Minute 1: 12 Single Arm DB Push Press Minute 2: 12 Single[…]

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6.2.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Tempo Back Squat 5 Sets of 2 Same tempo as last week; 7 seconds down with a 3 second pause in the bottom Set #1 @63% Set #2 @65% Set #3 @67% Set #4 @69% Set #5 @71-74% Metcon Sole Cycle (3 Rounds for reps) Rx: Part[…]

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5.2.19

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique Tempo Power Snatch Take 15 minutes to complete 10×1 Tempo Power Snatch Sets 1-3 @60% Sets 4-6 @65% Sets 7&8 @70% Sets 9&10 @70-75% *Rest no more than 1 minute between sets From the Ground to the Knee take a full 5 seconds, after the bar[…]

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4.2.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Clean and Jerm EMOM EMOMx11 0: 1 Clean and Jerk @70% 1: 1 Clean and Jerk @75% 2: 1 Clean and Jerk @80% 3: —rest— 4: 1 Clean and Jerk @75% 5: 1 Clean and Jerk @80% 6: 1 Clean and Jerk @85% 7: —rest— 8: 1[…]

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