7.2.19

CrossFit 972 – CrossFit View Public Whiteboard Functional Body Building Metcon (Weight) Part A) 5×5 Bench Press, Build to a Heavy 5-rep After each set, Max Strict Pull-Ups Part B) 100 Banded Good Mornings 100 Banded Pull-Aparts Metcon MJ^2:Wild Wings (No Measure) EMOMx18 Minute 1: 12 Single Arm DB Push Press Minute 2: 12 Single[…]

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6.2.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Tempo Back Squat 5 Sets of 2 Same tempo as last week; 7 seconds down with a 3 second pause in the bottom Set #1 @63% Set #2 @65% Set #3 @67% Set #4 @69% Set #5 @71-74% Metcon Sole Cycle (3 Rounds for reps) Rx: Part[…]

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5.2.19

CrossFit 972 – CrossFit View Public Whiteboard Oly Technique Tempo Power Snatch Take 15 minutes to complete 10×1 Tempo Power Snatch Sets 1-3 @60% Sets 4-6 @65% Sets 7&8 @70% Sets 9&10 @70-75% *Rest no more than 1 minute between sets From the Ground to the Knee take a full 5 seconds, after the bar[…]

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4.2.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Clean and Jerm EMOM EMOMx11 0: 1 Clean and Jerk @70% 1: 1 Clean and Jerk @75% 2: 1 Clean and Jerk @80% 3: —rest— 4: 1 Clean and Jerk @75% 5: 1 Clean and Jerk @80% 6: 1 Clean and Jerk @85% 7: —rest— 8: 1[…]

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1.2.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon Wet Floor (AMRAP – Rounds and Reps) AMRAPx20: 75 Wallballs 20/14 60/45 Calorie Row 45 Toes to Bar 30 Burpee Box Jump Overs 24/20 30 C2B Pullups RX+: AMRAP 20: 75 Wallballs (20/14) 60/45 Calorie Row 45 Toes to Bar 30 Burpee BJO (24″/20″) 15 Ring Muscle-Ups[…]

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31.1.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon MJ^2: Night Fury (Time) 30-20-10 Pushups V-Ups —into— 10-20-30 Russian KBS 70/50 Russian Twist (2 count) Functional Body Building Metcon (No Measure) 3 Giant Sets Single Arm DB Press x10/arm Single Leg RDL’S x10/arm Banded Face Pulls x15 Glute Bridges x30

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30.1.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Tempo Back Squat (7 Seconds) Tempo Back Squat- 5×2 *7 seconds down, 3 second pause in bottom, return normally to start Set #1 @ 60% Set #2 @ 62% Set #3 @ 64% Set #4 @ 66% Set #5 @ 68-70% Metcon After Party (Time) For Time[…]

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29.1.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon Hangnail (AMRAP – Rounds and Reps) AMRAP 16: 30 Dumbbell Hang Clean and Jerks (50/35) 25/18 Calorie Row 20 Barbell-Facing Burpees 15 Deadlifts (245/165) RX+:Calorie Bike *Alternate every 5 reps on the DB Hang Clean and Jerks Midline Metcon (No Measure) 2 Rounds Not for Time :30s[…]

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28.1.19

CrossFit 972 – CrossFit View Public Whiteboard Squat Conditioning :90s Front Squat On the 1:30 x 6 Sets: Set #1 – 3 Reps @ 75% Set #2 – 2 Reps @ 80% Set #3 – 1 Rep @ 85% Sets #4+5+6 – 1 Rep @ 90-94% *After each set complete 2-5 Strict HSPU or 10-15[…]

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25.1.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon Top Down-Part A (Time) With a 12:00 Time Cap: 25 Barbell-Facing Burpees 25 Squat Snatches (115/80) 25 Barbell-Facing Burpees Top Down- Part B (Weight) In time remaining until the 12:00 cap: Establish 1-Rep Hang Snatch Stamina Builder Cheeseburger Eddie (5 Rounds for time) 5 sets: 15/12 Cal[…]

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