South Park - Olympic Lifting3 Position Clean (Every 2 min x 10 sets @ 65%) 3 Position hang clean, all landing in the squat 1 rep = 1 hip + 1 above knee + 1 below kneePush Press (5x3 @ 60% of best jerk)Front Squat...
Potrero Hill, South Park - CrossFitSkill: Handstand Practice (10-15 min of handstand progressions and practice)-kicking to wall -holding on wall -free standingWOD (Time)For Time: 40-30-20-10 Sit-ups 40-30-20-10 Ft Handstand Walk (4-3-2-1 wall walk) 12-12-12-12 Ring DipsWeek PreviewSun- Row/ Snatch Mon- Memorial Day Murph Tues- Cardio + abs Wed- DB snatch/ jump rope...
Potrero Hill, South Park - CrossFitWarm-up (6 Rounds for weight)Every 90 sec x 6 sets 3 Deadlifts + 2 Power Cleans + 1 Front Squat work up to WOD weight or slightly heavierWOD (3 Rounds for reps) for reps 3 min on...
Potrero Hill, South Park - CrossFitTK (AMRAP - Rounds)20-Minute AMRAP: 8 Strict Pull-ups 8 Box Jumps, 36" 12 Kettlebell Swings, 2 poodIn honor of U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, died on August 8, 2012To learn more about TK click hereLv1: 53/35 Lv2:...
Potrero Hill, South Park - CrossFitWOD (Time)For Time: 800m run 100 Air Squats 800m Run Lv3: 20/14# weight vestWeek PreviewThurs- strict pull-up/ box jump/ KBS Fri- Bike/ barbell Sat- Handstands/ dips/ sit-ups Sun- Row/ Hang power snatch Mon- Murph...
Potrero Hill, South Park - CrossFitClean and Jerk (EMOM 30 start at 65% and increase as desired)Week PreviewWed- weight vest run + air squats Thurs- deadlifts/ bike...
Potrero Hill, South Park - CrossFitSnatch Balance + OHS (5 x 1)Jeremy (Time)21-15-9 Overhead Squats, 95# / 65# Burpees9 min capWeek PreviewTues- Clean and Jerk (heavy) Wed- weight vest run/ air squats...
Potrero Hill - CrossFitMetcon (5 Rounds for time)500m row x 5 sets 1. +20 sec split 2. +15 sec split 3. +10 sec split 4. +5 sec split 5. Blind- max effort Rest ~2 min between sets500m Row (Time)Max Effort 500m Rowrecord best time again here.Week PreviewMon- benchmark (short)- OHS/burpee Tues- Clean...
South Park - Olympic Lifting3 Position Snatch (*Mid thigh, above knee, below knee. 1 rep every 2 min x 10 sets @ 65% )(hip, above knee, below knee)Snatch Balance (5x5 @ 65%)Overhead Squat (5x3 @75%)GHD Sit-ups (3 x 10+)...
Potrero Hill, South Park - CrossFitTurkish Get Up (3x1 per arm)WOD (AMRAP - Rounds and Reps)14 min AMRAP 14 Single ArmKB Push Jerks 14 KB Box Step-ups, select height 14 KBS Lv1: 35/25 Lv2: 53/35 Lv3: 62/44For the step ups: -Pick a box height that upper leg is about parallel when foot...