19.11 18

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Back Squats G1.3 Back Squats 10 reps @ 64% 8 reps @ 74% 6 reps @ 79% Metcon Bane (Time) For Time: 40 HSPU 30 C2B PU 10 rounds of Macho Man 135/95 RX+: 165/115 1 Round of Macho Man 3 Power Cleans + 3 Front Squats[…]

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16.11.18

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique Big Clean Complex On the 0:00 – 1 “Big Clean” Complex @ 50% On the 4:00 – 1 “Big Clean” Complex @ 55% On the 8:00 – 1 “Big Clean” Complex @ 60% Each complex is a total of 9 repetitions: 1 High Hang Squat Clean[…]

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15.11.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon MJ^2: Expecto Patronum (Time) For Time 30/21 Cal Row, Rest :30s 30/21 Cal Row, Rest :30s 30/21 Cal Row —Rest 2 Minutes— 30/21 Cal Row, Rest :30s 30/21 Cal Row, Rest :30s 30/21 Cal Row *Score is total time including rest Functional Body Building Metcon (No Measure)[…]

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14.11.18

CrossFit 972 – CrossFit View Public Whiteboard Gymnastics Plug Walk 21-18-15-12-9: Kettlebell Swings (53/35) 25′ Handstand Walk If we are not doing Handstand Walks complete either of the following: 2 Wall Walks -or- :15 Handstand Hold Metcon Breaking Bad (Time) 200 Meter Run, 2 Front Squats 200 Meter Run, 4 Front Squats 200 Meter Run,[…]

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13.11.18

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique Snatch Complex G1.2 On the 2:00 x 5 Sets: 1 Snatch Pull 1 High Hang Power Snatch 1 Hang Power Snatch 1 Low Hang Power Snatch Percentages: Set #1 – 67% Set #2 – 70% Set #3 – 73% Sets #4+5 – 73-79% Go by feel[…]

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12.11.18

CrossFit 972 – CrossFit View Public Whiteboard Gymnastics Push and Pull From the 0:00 – 6:00: 2 Rope Climbs + 4 Tempo Handstand Pushups From the 6:00 – 12:00: 4 Tempo Strict Pull-Ups + 8 Tempo Deficit Pushups These are not for time, but for practice and strengthening purposes only 4-second negative on both the[…]

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9.11.18

CrossFit 972 – CrossFit View Public Whiteboard Gymnastics Toes to Bar Benchmark (AMRAP) AMRAPx2 Max Effort Toes to Bar Strict Ring Dips Benchmark AMRAPx2 Max Effort Strict Ring Dips Oly Technique Clean Complex G1.1 5 Sets of: 1 Squat Clean 3 Front Squats 1 Split Jerk Set #1: 70% Set #2: 74% Set #3: 78%[…]

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8.11.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon MJ^2: Christmas in November (Time) Every 4 minutes for 5 Rounds 1 round Dumbbell DT 50/35 50 Double Unders 1 Round of DT 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks *Score is slowest round

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7.11.18

CrossFit 972 – CrossFit View Public Whiteboard Barbell Conditioning Thruster Ladder (Weight) On the 0:00- 10 Thrusters On the 3:00- 8 Thrusters On the 6:00- 6 Thrusters On the 9:00- 4 Thrusters On the 12:00- 2 Thrusters *Start light and build over the 12 minute time period. *All reps are from the ground *All reps[…]

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6.11.18

CrossFit 972 – CrossFit View Public Whiteboard Gymnastics Strict Handstand Push-ups(AMRAP) AMRAPx2 Max Effort Strict Handstand Push-Ups *Scaling Optins: 1. Pike Pushups 2. Seated Dumbell Press Oly Technique Clean Complex G1.1 3-Pause Power Clean: 6 Sets of 2 Three Pauses (2sec @ each) A) Knee-Level B) Jumping Position C) Receiving Position Sets 1-2 – 55%[…]

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