___________________________________________________________ WORKOUT OF THE DAY SKILL Pull-ups FOR TIME 50 Weighted Step-ups 50/35 50 Pull-ups 35 Step-ups 35 Pull-ups 20 Step-ups 20 Pull-ups Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill,...
___________________________________________________________ WORKOUT OF THE DAY EMOM X 5 3 Position Power Snatch @light EMOM X 5 1 Power Snatch + 1 OHS EMOM X 5 2 Power Snatch OFF/DEF X 3 CYCLES DEF: 500M Row OFF: Max Rep Snatch 95/65 *16 MIN CAP ___________________________________________________________ LITE N' TITE AMRAP X 15 200M Run 12 T2B 24...
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WORKOUT OF THE DAY
5 ROUNDS FOR QUALITY
-60’/60’ Sled push/seated rope pull back
-8/8 Half Kneeling Landmine Press
-1 TGU Complex each side =
4 KB Sit-Ups + 2 TGU
-2 Rope Climb
*Rx+ 1 Legless
Log your scores on
___________________________________________________________ WORKOUT OF THE DAY FOR TIME “ELIZABETH” 21-15-9 Squat cleans 135/95 Ring Dips *15 MIN CAP *Scale with banded Ring Dip or Box Dips EVERY 2:00 X 5 SETS 5 Front Squats *Add 5lb from last week ___________________________________________________________ LITE N' TITE 4 ROUNDS FOR TIME 500M Row 20 Alt SA Db...
___________________________________________________________ WORKOUT OF THE DAY SKILL Bar Muscle-up/Pull-up 4 CYCLES 1:30 ON/ :30 OFF 6/4 BMU DU for reps Rest :30 8 Heavy DB Split Snatch DU reps Rest :30 (16 MIN) ___________________________________________________________ BARBELL CLUB A.SQUAT Front Squat 3 X 2 @75% B.CLEAN Power Clean + 2 Hang Clean 4 Sets Clean @80% 3 X 3 C.3 SETS 20 Banded Hamstring Curls 6/6 DB...
___________________________________________________________ WORKOUT OF THE DAY STRENGTH Snatch High Pull 5-5-5 Snatch Pull 3-3-2-2 FOR TIME 50 Air Squats 40 Cal Bike 30 Burpees *everyone bikes!!! Stagger start ___________________________________________________________ LITE N' TITE AMRAP X 22 25 Db Squat Clean 35/25 50 Double Unders 25 Db Push Press 50 Double Unders 25 Burpees 50 Double Unders 25 T2B 50 Double Unders *Sub plate hop for DU FINISHER 3...
___________________________________________________________ WORKOUT OF THE DAY EVERY 2:00 X 9 SETS Push Press 3-3-3 Push Jerk 3-3-3 Split Jerk 3-3-3 FEBRUARY CHALLENGE 10k Double Unders AMRAP X 6 Max Rep Double Unders *Push up penalty Lv1: No penalty Lv2: 3 Push-Ups Lv3: 10 Push-ups ___________________________________________________________ BARBELL CLUB A) BACK SQUAT 5 X 5 @80% B) HANG CLEAN (Mid Thigh) 3 X 2...
___________________________________________________________ WORKOUT OF THE DAY FOR TIME 1 Mile Run EVERY 2:00 X 5 SETS 3 OHS *Build to a mod/heavy 3 Rep Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and join CrossFit...
___________________________________________________________ WORKOUT OF THE DAY STRENGTH Deadlift Technique Or 15 Min to work up to a heavy 3 Rep AMRAP X 12 10 Deadlift 225/155 8 T2B 6 Burpee L2: 185/125 L1: 135/95 WOD Scaled: AMRAP X 12 10 KB Deadlift 8 Hanging Knee Raises/ Sit-ups 6 Up/Downs ___________________________________________________________ LITE N' TITE EMOM X 20 MIN 1: Max...
___________________________________________________________ WORKOUT OF THE DAY 20 MIN WINDOW Find today's best Snatch 20 MIN WINDOW Find today's best Clean/Jerk Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we...