9.4.18

CrossFit 972 – CrossFit View Public Whiteboard Gymnastics Handstand Pushup Practice 10 Sets of 30% of Max Strict HSPU -or- 8-10 of HSPU Progression Metcon Bad Blood (5 Rounds for reps) 5 Rounds: 1:00 – Max Burpee Box Jumps (24″/20″) 1:00 – Power Cleans (155/105) 1:00 – Calorie Row 1:00 – Rest RX+: Calorie Bike[…]

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8.4.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Back Squats 19.2 6 Reps @ 67% 3 Reps @ 72% 6 Reps @ 67% 3 Reps @ 77% 6 Reps @ 67% 3 Reps @ 82% Rest 2:00 between sets. Oly Technique Hang Muscle Snatch 19.2 On the Minute x 5: 5 Hang Muscle Snatches Building[…]

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5.4.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Deadlift Every 2min x6 sets Set #1- 3 Deadlifts @70% Set #2- 1 Deadlift @77% Set #3- 3 Deadlifts @70% Set #4- 1 Deadlift @82% Set #5- 3 Deadlifts @70% Set #6- 1 Deadlift @87% —into— Set #7- 10 Deadlifts @ 65 Metcon Tri- Sprint (3 Rounds[…]

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4.4.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Chase the Pump (Weight) 4 Giant Sets Bench Press x10 Building DB RDL’s x12 Seated Banded Pausing Lat Pulldowns x12 Goblet DB Cossack Squats x5/leg —into— EMOMx12 Odd: 12-16 Alternating DB Curls (8/arm) Even: 12-15 DB Skullcrushers Metcon MJ^2: The Act (Time) 12 RFT 5 Wallballs 20/14[…]

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3.4.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Push Press 19.1 4×6 Repetitions *Build across all four sets * 3 Warm-up sets before beginning working weight Metcon Rear End (AMRAP – Rounds and Reps) AMRAPx18 60 Double-Unders 45 Air Squats 21/15 Calorie Row 10 Push Jerks (155/105) RX+: Cal Bike Extra Work Jerk Drives 5[…]

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2.4.19

CrossFit 972 – CrossFit View Public Whiteboard Gymnastics Max Strict Handstand Push-Ups Establish a max set of strict handstand pushups. This is purely a baseline number to work with for percentages on this cycle. These repetitions can be one of many variations. From most challenging: 1. To the floor 2. Pike Pushups from box 3.[…]

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1.4.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Back Squat Waves 19.1 6 Reps @ 65% 3 Reps @ 70% 6 Reps @ 65% 3 Reps @ 75% 6 Reps @ 65% 3 Reps @ 80% Rest 2:00 between sets. Oly Technique Hang Muscle Snatch EMOM EMOMx5 5 Hang Muscle Snatch *Weight is specifically intended[…]

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28.3.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Push and Pull 4 Giant Sets 10 Bench Press (Building) 15 Frog Pumps 25 ft. Seated Hand Over Hand Sled Pull 45/25 ***Rest as Needed*** Metcon End Game (Time) For Time (18 min cap) 5 Rounds 50 Double Unders 7 T2B 1 Round 35 DB Burpee Deadlifts[…]

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27.3.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon Dead Broke (3 Rounds for reps) Part #1: In a 5:00 min Window… Buy-In: 50/35 Calorie Row Time Remaining, AMRAP: 12 Deadlifts (185/135) 8 Box Jump Overs 24/20 Rest 5:00 Part #2: In a 5:00 min Window… Buy-In: 35/25 Calorie Row Time Remaining, AMRAP: 8 Deadlifts (225/155)[…]

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