Potrero Hill, South Park - CrossFitWOD (Time) For Time: Buy-in 100 ft HS Walk/ 200ft Bear Crawl Then: 5 rounds 20 Alternating DB Snatch 15 Box jumps, 24/20 Then, Cash-out: 3 min plank hold Lv1: 25/15 Lv2: 35/20 Lv3: 53/35Week PreviewSun- Light Chipper Mon- Squat snatch/...
South Park - WOD LiteWOD (Time) For Time: Buy-in 100 ft HS Walk/ 200ft Bear Crawl Then: 5 rounds 20 Alternating DB Snatch 15 Box jumps, 24/20 Then, Cash-out: 3 min plank hold Lv1: 25/15 Lv2: 35/20 Lv3: 53/35...
Potrero Hill, South Park - CrossFitPress Wendler Week 375% of 90% x 5 85% of 90% x 3 95% of 90% x Max reps All % based on 90% of 1RMBear Complex (EMOM 15 1 Bear Complex Build to a heavy set -Cannot blend movements -Be careful not to "jerk" the...
Potrero Hill, South Park - CrossFitPress Wendler Week 375% of 90% x 5 85% of 90% x 3 95% of 90% x Max reps All % based on 90% of 1RMBear Complex (EMOM 15 1 Bear Complex Build to a heavy set -Cannot blend movements -Be careful not to "jerk" the...
Potrero Hill, South Park - CrossFitSkill: Bar Muscle Up Drills (2x: 3-5 reps of each)-hip to bar -jumping MU, turnoversWOD (5 Rounds for reps) 3 min AMRAP/ 1 min off- 5x 3 Burpee Bar Muscle Up 10 Goblet Lunges 53/35 Lv1: Burpee Pull-up, 35/18 Lv2: Burpee C2B...
Potrero Hill, South Park - CrossFitJerry (Time)For Time: 1-Mile Run 2k Row 1-Mile RunIn honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.To learn more about Jerry click hereWeek PreviewThurs- Bar MU/ Lunges Fri- Wendler Press + BB complex...
Potrero Hill, South Park - CrossFitWOD (Time) 1rd: 30 Push Jerks 15 Ring Dips 5 Rope Climbs 2rds: 20 Push Jerks 10 Ring Dips 2 Rope Climbs 3rds: 10 Push Jerks 5 Ring Dips 1 Rope Climb Lv1: 65/45 Lv2: 95/65 Lv3: 115/75...
South Park - Olympic LiftingBlock Snatch (65% 4x3 70% 3x3 (above knee))Block Clean (65% 4x3 70% 3x3 (above knee))Block Snatch Pull (70% 4x4 75% 3x3 (above knee))Front Squat (60% 2x3 65% 2x3 70% 2x3)...
Potrero Hill - CrossFitSquat Warm-up (Checkmark)2x: 10 Goblet squats 10 tempo RDLs 5/5 tempo cossack squatsBack Squat (6 x 3 First working set is around 75%. Increase from there if desired.)...
Potrero Hill, South Park - CrossFitPartner WOD (Time) For time- partition as desired 2k row 20 DB Man Makers 35/25 400m single arm DB overhead carry 50/35 5 min plank hold One partner works at a time Each partner must do some of each exercise. ...