wednesday 11th, 2017

CrossFit 972 – CrossFit Conditioning a: Push-ups (7×6 @31×1) 1min rest each set a full 3sec to lower your chest to the ground b: Standing Overhead DB Tricep Extension (4×10) two hands on the dumbell, from an overhead and fully extended position of the arms, lower the weight behind the head, full range of motion[…]

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tuesday 10th, 2017

CrossFit 972 – CrossFit Gymnastics Pull-ups (6×4-6 @31×1) a controlled 3sec descent from the top. Weightlifting Bent Over Row (6×4) go heavy, maintain neutral spine, no heaving Metcon Metcon (Time) 4rft 20 wall balls 20/14 400m run

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monday 9th, 2017

CrossFit 972 – CrossFit Conditioning a1: Kettlebell Single Leg Deadlift (5×8/leg) control is key a2: Front Rack Lunge (5×8/leg) stay in place keep torso up 1min rest between supersets Metcon Metcon (3 Rounds for time) 3rft 500m row 20 burpees rest as needed

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saturday 7th, 2017

CrossFit 972 – CrossFit Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute restteams of 2

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saturday 30th, 2017

CrossFit 972 – CrossFit Metcon (AMRAP – Reps) teams of 2 25min amrap partner a runs 400m partner b max effort hang power clean switch partner a runs 400m partner b max effort back squat switch partner a runs 400m partner b max effort dbl unders partner a runs 400m parnter b max effort burpees[…]

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