5.8.20

CrossFit 972 – CrossFit View Public Whiteboard Barbell Conditioning DU+Clean and Jerk Every 3:00 x 5 Rounds 50 Double Unders 2 Power Cleans 2 Front Squats 2 Push Jerks Set 1: 55% of 1RM Clean and Jerk Set 2: 60% of 1RM Clean and Jerk Sets 3-5: 65-75% of 1RM Clean and Jerk Metcon Snickers[…]

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4.8.20

CrossFit 972 – CrossFit View Public Whiteboard Metcon Goodie Bag (Time) For Time w/ a 30 minute cap: 800 Meter Run 60/40 Calorie Row 40 Toes to Bar 200 Meter SandBag Run (50/30) 40 Wreck SandBag Box Step-ups (50/30) (24″/20″) 60/40 Calorie Row 800 Meter Run RX+: 50/35 Cal Bike; 70/50 Sandbag

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3.8.20

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Front Squat Cycle 2 Set 1: 2 Reps @ 85% of 1RM Set 2: 4 Reps @ 80% of 1RM Set 3: 6 Reps @ 76% of 1RM Set 4: 8 Reps @ 73% of 1RM Set 5: 10 Reps @ 67-72% of 1RM Rest 2 Minutes[…]

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31.7.20

CrossFit 972 – CrossFit View Public Whiteboard Barbell Conditioning Touch and Go Snatch EMOM EMOMx3 5 Touch and Go Power EMOMx3 3 Touch and Go Power Snatches Rest 1 Minute EMOMx3 1 Power Snatch Metcon Hot Flash (Time) With a 12min time cap 30-20-10 Power Snatches 75/55 Handstand Pushups RX+: 95/65

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30.7.20

CrossFit 972 – CrossFit View Public Whiteboard Functional Body Building Metcon (No Measure) 4 Giant Sets 8-10 Narrow Stance Tempo Deadlifts —into— :45 Max Effort Glute Bridges ***Rest 90 seconds between sets*** *Take 2 seconds to lower Barbell on deadlifts Metcon (No Measure) 3 Giant Sets 30s Offset DB Pushups (R) 30s Offset DB Pushups[…]

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29.7.20

CrossFit 972 – CrossFit View Public Whiteboard Metcon Rest Stop (3 Rounds for reps) AMRAP 5: 600 Meter Run 1 Round of “Cindy” Max Squat Cleans (115/85) Rest 5 Minutes AMRAP 5: 400 Meter Run 2 Rounds of “Cindy” Max Squat Cleans (135/95) Rest 5 Minutes AMRAP 5: 200 Meter Run 3 Rounds of “Cindy”[…]

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28.7.20

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Push Press Complex Take 10-15 minutes to find a heavy for the following complex 2 Push Press 3 Push Jerks *All 5 reps must be completed unbroken **All reps are from the Rack ***There is no re-bend of the knee on the Push Press Metcon Overreaction (Time)[…]

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27.7.20

CrossFit 972 – CrossFit View Public Whiteboard Metcon 2k Row (Time) Max Effort 2k Row Oly Technique Low Hang Snatch Complex Every 1:30 x 5 Sets: Pausing Hang Squat Snatch Pausing Low Hang Squat Snatch Hang Squat Snatch Low Hang Squat Snatch Set 1: 50% of 1RM Snatch Set 2: 55% of 1RM Snatch Set[…]

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24.7.20

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique Low Hang Squat Clean and Jerk EMOMx10 1 Low-Hang Squat Clean and Jerk Set 1: 70% of 1RM Clean and Jerk Sets 2-10: Build to a Heavy Single Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# /[…]

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23.7.20

CrossFit 972 – CrossFit View Public Whiteboard Functional Body Building Metcon (No Measure) 4 Giant Sets 15 Heel Elevated Goblet Squats —into— 20 Depth Goblet Reverse Lunges —rest 90 seconds between sets— Metcon (No Measure) 4 Giant Sets 12-15 DB Bench Press —immediately into— 12-15 DB Incline Seal Rows —rest 15 seconds— :30s Seated Banded[…]

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