WOD

Crossfit – Tuesday 28th, 2015


CrossFit 972 – CrossFit

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Crossfit – Monday 27th, 2015


CrossFit 972 – CrossFit

Weightlifting

a: snatch high pull.hang snatch (2.2 @ 6sets)

tech priority but still build each set

b: Snatch Balance (4.4.4.4.4)

tech priority but still build each set

Metcon

Metcon (Time)

4rds for time

10 alternating kettle bell pu

16 kb walking lunge steps 53/35

30 hollow rocks

Crossfit – Saturday 25th, 2015


CrossFit 972 – CrossFit

Metcon

Metcon (AMRAP – Reps)

10rounds for reps

30sec of burpees

rest 30 sec

30sec of dumbell thrusters

rest 30sec
weight of dumbbells should be moderate to somewhat heavy. you should be moving it, don’t get stuck only doing two reps in 30sec because the load was too much.

Crossfit – Friday 24th, 2015


CrossFit 972 – CrossFit

Open Gym

Come make your weaknesses your strengths!

Crossfit – Thursday 23rd, 2015


CrossFit 972 – CrossFit

Technique

10min kipping handstand pushup tech

Metcon

Metcon (Time)

for time

25 handstand push ups

50 toes to bar

100 air squats

Crossfit – Wednesday 22nd, 2015


CrossFit 972 – CrossFit

Technique

10min split jerk tech

Weightlifting

Split Jerk

10 reps @ 60%

8 reps @ 70%

6 reps @ 75%

4 reps @ 80%

Metcon

Metcon (AMRAP – Reps)

max front squat in 3min

135/95

Crossfit – Tuesday 21st, 2015

CrossFit 972 – CrossFit

Metcon

Metcon (Time)

4rds for time

20 wall balls

200m medball run

20 med ball slams

200m med ball run

20/14
you will return to your wall ball position for med ball slams.

Crossfit – Monday 20, 2015


CrossFit 972 – CrossFit

Technique

10min ohs tech

Weightlifting

Overhead Squat (15min to find 1RM)

Metcon

Metcon (Time)

21-15-9

pullups

box jump overs

Crossfit – Friday 17th, 2015


CrossFit 972 – CrossFit

Metcon

Metcon (Time)

for time

800m run

30 situps

400m run

30 left bridge raise

200m run

30 right bridge raise

100m run

30 hollow rock

30 superman

Crossfit – Thursday 16th, 2015


CrossFit 972 – CrossFit

Metcon

Sevens (Time)

7rds for time

7 front squats

7 push jerks

7 sumo deadlift high pull

7 hand release push ups

#95/65