25 Aug Olympic Lifting – Sun, Aug 25
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...
24 Aug CrossFit – Sat, Aug 24
Potrero Hill, South Park - CrossFitKettlebell Snatch (Skill/ technique practice)...
24 Aug CrossFit – Sat, Aug 24
Potrero Hill, South Park - CrossFitKettlebell Snatch (Skill/ technique practice)KB Snatch and Straight Knees (Time) For Time 3-6-9-12-12-9-6-3 KB Hang Snatch (arm 1) KB Hang Snatch (arm 2) Straight Leg Toes-to-bar Lv1: 25/18 Lv2: 35/25 Lv3: 53/35Week PreviewSun- light and long...
22 Aug CrossFit – Thu, Aug 22
Potrero Hill, South Park - CrossFitSeated Box Jumps (3 sets of 5 reps at max height)WOD (6 Rounds for reps)30 sec On/ Off- 6 rounds for max reps One round = 30 sec- Box jump overs (24/20") for rep 30 sec- rest 30 sec- Bike Cal for reps 30 sec-...
22 Aug CrossFit – Thu, Aug 22
Potrero Hill, South Park - CrossFitSeated Box Jumps (3 sets of 5 reps at max height)WOD (6 Rounds for reps)30 sec On/ Off- 6 rounds for max reps One round = 30 sec- Box jump overs (24/20") for rep 30 sec- rest 30 sec- Bike Cal for reps 30 sec-...
21 Aug CrossFit – Wed, Aug 21
Potrero Hill, South Park - CrossFitWOD (6 Rounds for time) 6 rounds, each for time 3 Wall Walks 6 Strict Pull-ups 9 Hang Power Clean 12 Thrusters 2 min rest between rounds 28 min cap Lv1: 65/45 Lv2: 85/60 Lv1: 115/75Week PreviewThurs- plyometrics/ bike Fri- Jerks Sat-...
21 Aug CrossFit – Wed, Aug 21
Potrero Hill, South Park - CrossFitWOD (6 Rounds for time) 6 rounds, each for time 3 Wall Walks 6 Strict Pull-ups 9 Hang Power Clean 12 Thrusters 2 min rest between rounds 28 min cap Lv1: 65/45 Lv2: 85/60 Lv1: 115/75Week PreviewThurs- plyometrics/ bike Fri- Jerks Sat-...
20 Aug CrossFit – Tue, Aug 20
Potrero Hill, South Park - CrossFitDeadlift Warm-up (Checkmark) 1x: 10/10 rotating hip airplanes 5/5 core stability birddogs 30 sec side plank hold per side (on elbow) 1x 10 1 1/4 goblet squat* 10 Tempo Goodmornings x BBDeadlift (6 sets x 3 reps with a 10...
20 Aug CrossFit – Tue, Aug 20
Potrero Hill, South Park - CrossFitDeadlift Warm-up (Checkmark) 1x: 10/10 rotating hip airplanes 5/5 core stability birddogs 30 sec side plank hold per side (on elbow) 1x 10 1 1/4 goblet squat* 10 Tempo Goodmornings x BBDeadlift (6 sets x 3 reps with a 10...
19 Aug CrossFit – Mon, Aug 19
Potrero Hill, South Park - CrossFitJ.T. (Time)21-15-9 Handstand Push-ups Ring Dips Push-upsIn honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005To learn more about J.T. click hereWeek PreviewTues- Deadlifts Wed- Chipper- total body. Moderate weight...