Potrero Hill, South Park - CrossFitWOD (5 Rounds for weight) EMOM 30 (5 rounds) -10-20 GHD Sit-ups -Mixed Filly OH/FR Carry, 100ft, pick load -Sled push, 100ft, pick load -Handstand Hold, 20- 30 sec -5-10 Parallette/ box shoot-thrus (no push-up/ dip) -Rest () () ()...
Potrero Hill, South Park - CrossFitWOD (5 Rounds for weight) EMOM 30 (5 rounds) -10-20 GHD Sit-ups -Mixed Filly OH/FR Carry, 100ft, pick load -Sled push, 100ft, pick load -Handstand Hold, 20- 30 sec -5-10 Parallette/ box shoot-thrus (no push-up/ dip) -Rest () () ()...
Potrero Hill, South Park - CrossFitStrict Ring Muscle Up (5 sets x 1-3 reps 2 min rest between sets Scale options: -transitions w/ toe spot or negatives )Scale to RMU transitionsWOD (Time)3 rounds for time 30 Double Unders 10 Chest-to-bar pull-ups 30 Crossovers 10 Chest-to-bar pull-upsWeek PreviewThurs- 30 min EMOM...
Potrero Hill, South Park - CrossFitStrict Ring Muscle Up (5 sets x 1-3 reps 2 min rest between sets Scale options: -transitions w/ toe spot or negatives )Scale to RMU transitionsWOD (Time)3 rounds for time 30 Double Unders 10 Chest-to-bar pull-ups 30 Crossovers 10 Chest-to-bar pull-upsWeek PreviewThurs- 30 min EMOM...
Potrero Hill, South Park - CrossFitHSPU Technique-Headstand (against wall/ free) -kicking up to wall -lowering to headstand -how to kip upWOD (AMRAP - Rounds and Reps)15 min AMRAP 200m Run 10 Handstand Push-ups 15 Wall Balls 20/14#, 10/9'Week PreviewWed- Pull-ups/ jump rope Thurs- 30 min EMOM stations (including GHD sit-ups) Fri-Box jump re-test...
Potrero Hill, South Park - CrossFitHSPU Technique-Headstand (against wall/ free) -kicking up to wall -lowering to headstand -how to kip upWOD (AMRAP - Rounds and Reps)15 min AMRAP 200m Run 10 Handstand Push-ups 15 Wall Balls 20/14#, 10/9'Week PreviewWed- Pull-ups/ jump rope Thurs- 30 min EMOM stations (including GHD sit-ups) Fri-Box jump re-test...
Potrero Hill, South Park - CrossFitThe CrossFit Total (Total Weight)Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)15 min for Back Squat 10 min for Press 15 min for DeadliftWeek PreviewTues- HSPU Wed- Pull-ups/ jump rope Thurs- 30 min EMOM stations (including GHD...
Potrero Hill, South Park - CrossFitThe CrossFit Total (Total Weight)Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)15 min for Back Squat 10 min for Press 15 min for DeadliftWeek PreviewTues- HSPU Wed- Pull-ups/ jump rope Thurs- 30 min EMOM stations (including GHD...
Potrero Hill - CrossFitWOD (Time) 4 rounds for time: 40/30 cal Row, or 30/20 cal bike, or 30/20 cal ski* 60 Double Unders 25 Burpees to a 6" target Can switch machines each round or stay on the same one- athlete's choice!...
Potrero Hill, South Park - Olympic LiftingSnatch + Overhead Squat (3 x 2 @ 70% 2 x 2 @75% 3 sec pause at the bottom of the squat)Clean + Front Squat + Jerk (3 x 2 @ 70% 2 x 2 @ 75%)Halting Snatch Pull (3 x 2...