WOD

FTA – Tuesday August 4, 2015


CrossFit 972 – Functional Training

Metcon (AMRAP – Reps)

10 Rounds

Max Reps (30 secs On/ 90 secs Off)

Power Cleans (65/55)
break 5 mins

Metcon (AMRAP – Reps)

10 Rounds

Max Reps (30 secs On/ 90 secs Off)

Burpee to Over Bar

FTA – Monday August 3, 2015


CrossFit 972 – Functional Training

Kettle Bell Swings (6-10 reps (heavy) x 6 sets)

Metcon (No Measure)

a1. wall walks: 3-5 reps; rest 90 seconds

a2. box jumps: 5 tough/high; rest 90 seconds x 4-5 sets

Metcon (Weight)

6 min of DB push press:

30 sec work/30 sec “rest” in the OH position

Crossfit – Monday 3rd, 2015


CrossFit 972 – CrossFit

Technique

10-15min bridge work

https://www.youtube.com/watch?v=0OHtxJPGrYI

Weightlifting

Metcon (Weight)

db shoulder work

10 front raise

10 lateral raise

10 cuban press

10 bent over fly

scarecrow hold x 30sec

3rounds FOR QUALITY NOT TIME

ahap

Conditioning

Toes-To-Bar (25)

no kip no swing, CONTROL

Good Mornings (25 )

ahap with good range of motion and back positioning.

Crossfit – Wednesday 5th, 2015


CrossFit 972 – CrossFit

Weightlifting

Curls (dumbbells) (4×20/arm ahap)

Bent Over Row (Dumb Bell) (4×15/arm ahap)

Metcon

Metcon (Time)

for time

200 db walking lunge steps

ahap

Crossfit – Thursday 6th, 2015


CrossFit 972 – CrossFit

Weightlifting

Clean (find 1rm)

Metcon

Metcon (Time)

5rft

12 front squats 95/65rx – 135/95rx+

6 pull ups

6 bar over burpees

Crossfit – Friday 7th, 2015


CrossFit 972 – CrossFit

open gym / skill developement

Crossfit – Tuesday 4th, 2015


CrossFit 972 – CrossFit

Weightlifting

Deadlift (find 1rm)

Metcon

Metcon (Time)

for time

80 double unders

4 thrusters

40 double unders

6 thrusters

20 double unders

8 thrusters

10 double unders

16 thrusters

95/65rx – 135/95rx+

Crossfit – Saturday 1st, 2015


CrossFit 972 – CrossFit

Metcon

Metcon (AMRAP – Reps)

teams of 2

26min amrap

a – partner 1 runs 400m

partner 2 amrap hang power cleans 135/95

when partner partner 1 returns from run switch roles

each partner runs once and lifts once

b – partner 1 runs 400m

partner 2 amrap back squats

when partner partner 1 returns from run switch roles

each partner runs once and lifts once

c – partner 1 runs 400m

partner 2 amrap burpees

when partner partner 1 returns from run switch roles

each partner runs once and lifts once

repeat as much of a-c possible if you finish before 26min

score is total reps

FTA – Saturday August 1, 2015


CrossFit 972 – Functional Training

Metcon (6 Rounds for time)

6 rounds each for time

10 burpee over the rower

300m row @ a hard pace

rest 3-4 minutes

Crossfit – Friday 31st, 2015


CrossFit 972 – CrossFit

Open Gym / Skill Development / WOD makeup