3.7.19

CrossFit 972 – CrossFit View Public Whiteboard Barbell Conditioning 6 Position Snatch Every 2:30 x 5 Sets: 3-Position Power Snatch 3-Position Squat Snatch Both part are completed at 55% of 1RM Snatch Goal is to go unbroken through the complex. Weight is light so that goal can be achieved. Focus on the technique today!!! Metcon[…]

Posted in WOD

2.7.19

CrossFit 972 – CrossFit View Public Whiteboard Gymnastics Conditioning RDL+ HS Practice Every 2:00×5 Rounds 5 Tempo Romanian Deadlifts 10 Box Shoulder Taps Tempo Romanian Deadlifts: 4s down, 1s pause @ bottom, stand Sets #1-3 – 35% of 1RM Deadlift Sets #4-5 – 40% Metcon Pushing and Pulling (Time) 21-15-9 (12min cap) Strict HSPU Strict[…]

Posted in WOD

1.7.19

CrossFit 972 – CrossFit View Public Whiteboard Squat Conditioning Stamina Squats 19.1 Alternating EMOMx 12 minutes Odd: 3 Front Squats Even: 6 Back Squats Both are done at 60% of 3RM Back Squat found on 6/17/19 Metcon Fish Out Of Water (Time) For Time: (20min Cap) 2K Row —into— 10 Rounds 3 Power Cleans 155/105[…]

Posted in WOD

28.6.19

CrossFit 972 – CrossFit View Public Whiteboard Barbell Conditioning Hang Clean + DU Complex Every 1:30 x 7 Sets: 30 Double-Unders 2 Hang Squat Cleans 1 Split Jerk Set #1 @60% Set #2 @65% Set #3 @70% Set #4 @75% Sets #5-7- Find heavy for complex Metcon Sicko Mode (Time) In Teams of 2: For[…]

Posted in WOD

27.6.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon MJ^2: Free Agents (Time) For Time: 10-1 Dual KB Deadlift 70/53 KB Pushups *50ft KB Front Rack Carry after each round Functional Body Building Metcon (No Measure) 3RNFT: 9 Elevated KB RDL 18 Banded Glute Bridges 27 Weighted AbMat Situps *Elevated=Feet on Plate

Posted in WOD

26.6.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Pausing Overhead Squats 7×1 Pausing Overhead Squats Pause for :2s @ the following Pause #1 – 1/4 of the way down Pause #2 – Parallel Pause #3 – Bottom Pause #4 – Parallel Set #1 @40% Set #2 @45% Set #3 @50% Set #4 @55% Sets 5-7[…]

Posted in WOD

25.6.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Hang Power Clean Complex Every 1:30 x 5 Sets: 1 Hang Clean Pull 1 Hang Clean High Pull 2 Hang Power Cleans Set #1 @50% Set #2 @55% Sets #3-5 @60% Metcon Water Break (3 Rounds for reps) Part #1:AMRAPx4 27 Hang Power Cleans (95/65) 27 Lateral[…]

Posted in WOD

24.6.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting Pausing Front Squat 5 Sets of the following complex 1 Tempo Pausing Front Squat + 1 Front Squat Set #1 @60% Set #2 @65% Sets #3-5 @70% Tempo=5s down w/ a 3s pause at bottom Metcon Jack Daniels (Time) For Time 1000m Run 50 Thrusters 65/45 30[…]

Posted in WOD

21.6.19

CrossFit 972 – CrossFit View Public Whiteboard Weightlifting 10RM Deadlift Take 20 minutes to complete 3 Reps @70% 1 Rep @75% 3 Reps @70% 1 Rep @80% 3 Reps @70% 1 Rep @85% —directly into— 1. Find a Heavy Single 2. Find a 10-rep Deadlift Metcon El Nino (Time) For Time: 1 Mile Run 50[…]

Posted in WOD

20.6.19

CrossFit 972 – CrossFit View Public Whiteboard Metcon MJ^2: Trojan Horse (3 Rounds for reps) 0:00-7:00 9/7 Cal Row 3,6,9,12,15…DB Bench Press 50/35 —Rest 3 Minutes— 10:00-17:00 9/7 Cal Row 3,6,9,12,15…DB Strict Press 50/35 —Rest 3 Minutes— 20:00-27:00 9/7 Cal Row 3,6,9,12,15…. DB Sit-Ups 50/35

Posted in WOD