STRENGTH EVERY 1:30 FOR 10 SETS 3 Front Squat (from ground) *Squat clean counts as 1 rep *Start at 65% and increase as desired FINISHER AMRAP X 5 Double Unders w/ penalty L1: No penalty L2: 3 Push-ups L3: 10 Push-ups *Yes push-ups count toward your monthly goal *Everyone does DU *Penalty...
WORKOUT OF THE DAY
TABATA - 8 ROUNDS OF EACH
Barbell Thruster 45/35
-1 Minute Rest-
Mtn Climbers
-1 Minute Rest-
Hang Power Snatch 45/35
-1 Minute Rest-
Cal Bike
-1 Minute Rest-
Hollow Hold
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SKILL Ring Muscle Up WORKOUT OF THE DAY EMOM X 8 MIN 1: Max Rep Ring Muscle up/ Jumping MU/Ring Dip MIN 2: :45 Wall Sit FOR TIME 400M Walking Lunge ____________________________________________________________ LITE N' TITE EMOM X 10 MIN 1: Max Plyo Push-up MIN 2: Max Russian Twist w/ Db...
WORKOUT OF THE DAY
CROSSFIT GAMES OPEN 20.2
AMRAP X 20
4 Dumbbell Thrusters 50/35
6 Toes-to-bars
24 Double Unders
Scaled:
4 Dumbbell Thrusters 35/20
6 Hangning Knee Raises
24 Single Unders
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PARTNER WORKOUT OFF/DEF X 3 DEF: 400M Run OFF: 12 Box Jump Over + 6 Burpees *18 MIN CAP FINISHER Accumulate 3 min in a Hollow Hold ____________________________________________________________ LITE N' TITE ROWING INTERVALS Every 2:00 X 10 250M/200M Row FINISHER Quad Smash/Mobility CURRENT WEEK PROGRAMMING Log your scores on Beyond...
WORKOUT OF THE DAY FOR TIME 30-20-10 Cal Row Wall balls 20/14 *5 Clean/Jerk after each set *15 MIN CAP L3: 185/125 L2: 135/95 L1: 95/65 CURRENT WEEK PROGRAMMING Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here...
WORKOUT OF THE DAY FINAL WEEK 6 - 20 REP BACK SQUAT CYCLE 20 Minutes to find a 20 rep max. *ADD 5 lb from last week ___________________________________________________________ LITE N' TITE AMRAP X 25 50 Cal Bike 50 DB Push Press 35/25 25 Box Jumps 25 Devil’s Press 35/25 CURRENT...
STRENGTH POWER SNATCH 3-3-3-3 *Same weight per set, increase as desired. Start at 70% of 1 RM WORKOUT OF THE DAY EMOM X 12 MIN 1: Max Rep Power Snatch 135/95 MIN 2: Max Rep V-ups CURRENT WEEKS PROGRAMMING Log your scores on Read More
STRENGTH CURRENT WEEK PROGRAMMING 10/6/19-10/12/19 Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free access to this tool for our member...
WORKOUT OF THE DAY 5 ROUNDS FOR TIME 400M Run 10 OHS 75/55 10 C2B Pull-up L2: 65/45 L1: 55/35 ____________________________________________________________ LITE N' TITE FOR TIME 400M Run 20 Wall Balls 20 Box Jumps 400M Run 30 Wall Balls 30 Box Jumps 400M Run 50 Wall Balls 50 Box Jumps 400M Run Log your scores on Read More