6.4.18

CrossFit 972 – CrossFit View Public Whiteboard Squat Conditioning Silverback Pause Squats On the Minute x 9: 1 Tempo Front Squat Tempo is as follows: 5 Seconds Down 2 Seconds Pause in the Bottom Aggressively Stand Set #1 – 1 Rep @ 60% of 1RM FS Set #2 – 1 Rep @ 60% of 1RM[…]

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5.4.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon Bears (AMRAP – Rounds and Reps) AMRAPx10 5 Pullups 10 Wall Balls 20/14 15 KBS 53/35 —directly into Part B Beets (Time) Teams of 2 in a 10 minute cap complete: 100/70 Cal Assault Bike Functional Body Building Battlestar Galactica (No Measure) 3 Rounds: 1min Alternating Bicep[…]

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4.4.18

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Strict Press 4×6 *Use same weight across all sets 5RM Deadlift Aim is to build to a heavy 5RM “Touch and Go” set Set 1 @65% Set 2 @70% Set 3 @75% Sets 4 and 5- Find %RM Metcon Detention (AMRAP – Rounds and Reps) AMRAPx12 6[…]

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3.4.18

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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2.4.18

CrossFit 972 – CrossFit View Public Whiteboard Squat Conditioning Silverback Squats 18.1 Every 2 minutes complete: —Wave #1— Set #1 – 6 Back Squats @ 65% Set #2 – 4 Back Squats @ 70% Set #3 – 2 Back Squats @ 75% —Wave #2— Set #4 – 6 Back Squats @ 70% Set #5 –[…]

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29.3.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon Lone Star (AMRAP – Rounds and Reps) AMRAPx20 25 Burpees 50 Wallballs 75 AbMat Situps 100 Double Unders —rest 5 minutes— Lone Star Part 2 (AMRAP – Reps) AMRA0x10 Max DB Thrusters 45/30 5 Toes 2 Bar red arch time you break *Score is total number of[…]

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28.3.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon 50/50 Team (of 3) Version (3 Rounds for reps) AMRAPx7: Push Press(from rack) First 50 Reps: 115/80 Second 50 Reps: 135/95 Max Reps in Time Remaining: 155/105 —Rest 3:00— AMRAPx7: Back Squats (from rack) First 50 Reps: 135/95 Second 50 Reps: 155/105 Max Reps in Time Remaining:[…]

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26.3.18

CrossFit 972 – CrossFit View Public Whiteboard Metcon Other One (AMRAP – Reps) AMRAPx9 3 KBS 53/35 3 Goblet Squats 53/35 3 Burpees *Keep adding 3 reps until time is out Functional Body Building Metcon (No Measure) 4 Rounds NFT 10 Barbell Bent Over Rows 20 Alternating Dumbbell Strict Presses 30 GHD Sit-Ups/30 AbMat Situps[…]

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