monday 24th, 2017

CrossFit 972 – CrossFit Weightlifting a: Clean.Front Squat (2.2 x 6) Metcon Metcon (3 Rounds for time) 3rft row sprint 500/350 20 alt jumping lunges 20 wall balls 20/14 20 kb snatch 35/26 score each round

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thursday 20th, 2017

CrossFit 972 – CrossFit Metcon Jerk (15min triple work) Metcon Metcon (AMRAP – Rounds and Reps) 15min amrap 200m pinch grip farmers carry 25/10 8 burpee to t2b 8 box jumps 24/20 8 hang power cleans 95/65rx – 115/95rx+

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wednesday 19th, 2017

CrossFit 972 – CrossFit Weightlifting snatch high pull.hang snatch (2.2 x 10) light to moderate weight tech priority triple extension on high pull speed under bar and consistent footwork on hang snatch Metcon Metcon (Time) for time 50 wall balls 50 v-ups 50 dbl unders

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tuesday – 18th, 2017

CrossFit 972 – CrossFit Weightlifting Overhead Squat (6×4) Bent Over Row (4×10) Metcon Metcon (AMRAP – Rounds and Reps) 12min amrap 1 kb swing 53/35 2 burpee over kb 2 kb swing 2 burpee over kb add 1 kb swing each round. score is last full rd of kb swings plus additional reps.

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monday 17th, 2017

CrossFit 972 – CrossFit Gymnastics a: Pike Pushup (5×7-12) Handstand variation from box. Scale down to feet if neededtech priority. focus is full range of motion. starting with arms in lockout working down to head touching ground or ab mat. no more than 2 ab mats. b: Side Bridge (5×12/side @11×2) at top of bridge[…]

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saturday 15th, 2017

CrossFit 972 – CrossFit Metcon Metcon (Time) teams of 2 for time 100 thrusters 95/65rx – 115/95rx+ (partner 2 hold wall sit) 50 burpee over bar 100 pull ups (partner 2 hold plank) 50 box jumps 24/20 100 russian kb swings 53/35rx – 70/53rx+ (partner 2 dead hang from pull up bar) 50 hand stand[…]

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thursday 13th, 2017

CrossFit 972 – CrossFit Weightlifting a: Back Squat (5×5) b: Weighted Calf Raise (5×10/calf) c: Cuban Press Dumbbells (4×10) Metcon 5min DBL MAX (AMRAP – Reps) 5min max double unders 3 v-ups for every time you break

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wednesday 12th, 2017

CrossFit 972 – CrossFit Weightlifting a: Kettle Bell Windmill (4×6/side @21×1) find working weight, as heavy as you can control. do all sets at this weight. 2sec hold at bottom b: Seated DB Press (4×15) work up each set. press both db in tandem. Metcon Metcon (AMRAP – Rounds and Reps) 12min amrap 6 kb[…]

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