STRENGTH: Wendler Strict Press Week 3 % Based On 90% of 1 Rep Max 75% X 5 85% X 3 95% X Max Reps *15MIN WOD: 12 MIN AMRAP 200M Run 50 Double Unders / 75 SIngles 10 Shoulder 2 Overhead 125/85 LV2: 115/75 LV1: 95/65 Lite N' Tite STRENGTH: 3 X 10-12 Weighted Push-ups 3 X 1 MIN Handstand Hold WOD: 12MIN AMRAP 200M...
STRENGTH: Wendler Back Squat *24MIN Week 3 % Based On 90% of 1 Rep Max 75% X 5 85% X 3 95% X Max Reps WOD: 5 Squat Cleans 185/135 10 Bar Muscle Ups / C2B Pull-ups 10 Squat Cleans 135/95 20 C2B Pull-ups / Pull-ups 20 Squat Cleans 95/65 30 Pull-ups / Ring Rows or Jumping PU *15...
WOD: 25 MIN EMOM - 12/10 Cal Row - :45 Handstand Push-Ups For Reps - 2-3 Rope Climbs - 80' Sled Push - 14 Kbs 53/35 See week program skeleton HERE. Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide...
STRENGTH: Wendler Make-up *18-22MIN PARTNER WOD: 21-15-9 Synchro Bar Facing Burpees 50-40-30 Medball Sit-ups *200M Barbell Farmer Carry Between Each Round 185/135 **If all caught up with Wendler you will do, 3 X 10-12 DB Row Each Arm 3 X 6-8 Single Leg RDL LITE N' TITE STRENGTH: 3 X 10-12 DB Row Each Arm 3...
STRENGTH: SNATCH COMPLEX Every 2 MIN For 12 MIN 1 Snatch Deadlift + 2 Hang Power Snatch + 1 Power Snatch *Build each set to a moderate/challenging complex. Strive to have no miss lifts! WOD: OFF/DEF X 3 O: 400M Run D: AMRAP 7 Box Jumps 24/20 7 Power Snatch 115/85 See week program skeleton...
SKILL: Rowing Mechanics 3 Sets, 10 Strokes Each -Legs Only -Legs + Body -Full Stroke *Keep Under 20 S/M STRENGTH: Wendler Deadlift Week 2 % Based On 90% of 1 Rep Max 70% X 3 80% X 3 90% X Max Reps WOD: 1K Row For Time FINISHER: 3 Sets 1 MIN Plank 25 Flutter Kicks 1 MIN Handstand Hold See updated week programming...
STRENGTH/SKILL: 4 X 3 TGU Each Side Super Set 4 X 5 Seated Box Jumps @ High WOD: 30/24 Cal Bike 25 Wall Balls 30/20 Rest 2MIN Repeat X 3 *Each Round For Time See updated week programming skeleton HERE. Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account?...
STRENGTH: Wendler Strict Press Week 2 % Based on 90% of 1 Rep Max 70% X 3 80% X 3 90% X Max Reps SKILL: Muscle Up Progressions (12MIN) WOD: 7 MIN AMRAP 7 Bar Muscle Ups /10 Burpee Pull-ups 7 Power Clean 155/115 LV2: 135/95 LV1: 95/65 See updated week programming skeleton HERE. Log your scores...
Strength: Wendler Back Squat-Wk 2 % based on 90% of 1RM 70% x 3 80% x 3 90% x Max reps WOD: "Dubai CrossFit Qualifier 18.1A" 60 Double Unders 10 Thrusters, 110/80 lbs 60 Double Unders 20 Thrusters, 110/80 lbs 60 Double Unders 30 Thrusters, 110/80 lbs Lv1: 65/45, 120 single unders Lv2: 90/60, 30 DU *10 min CAP* For every...
Strength: Alternating-6 rds (12 min) 30 sec max Ring dips 30 sec rest 30 sec max Chin-ups (strict) 30 sec rest WOD: For Time Row 1000m 50 Burpees to a 6" target Row 1000m Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill,...