Potrero Hill, South Park - CrossFitSnatch (EMOM 10 1 Snatch Goal: 60-80%)Challenge of the MonthOverhead Squat (15 min to find a 3 rep max (From the rack))Week PreviewThurs- Box jump/ bike/sled Fri- Light barbell complex- squat dominant Sat- Ring MU Sun- Deadlift/ DUs...
Potrero Hill, South Park - CrossFitMoore (AMRAP - Rounds and Reps)20-Minute AMRAP of: 1 Rope Climb, 15' Run 400m Max Rep Handstand Push-upsIn honor of Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011To learn more about Moore click hereWeek PreviewWed-...
Potrero Hill - CrossFitWOD (2 Rounds for time) Every 3 min x 10 rounds 50m sprint x 5 sets 100m sprint x 5 setsPost fasted 50m and fastest 100m...
South Park - Olympic LiftingHang Snatch + Overhead Squat (4x1 @ 75-80%)Snatch Pull (4x3 @ 90%)Back Squat (4x3 @ 80%)Seated Snatch Press (Behind the neck) (4x4)...
Potrero Hill - CrossFitWOD (2 Rounds for time) Every 3 min x 10 rounds 50m sprint x 5 sets 100m sprint x 5 setsPost fasted 50m and fastest 100mWeek PreviewMon- DB Squats/ Cleans Tues- Hero WOD- rope climbs/ run. HSPU Wed- Snatch/ OHS test Thurs- Jump/ long...
Potrero Hill, South Park - CrossFitWOD (AMRAP - Rounds and Reps) 15 min AMRAP 9 Ring Push-ups 18 DB Snatch 18 Single arm Overhead Lunge Lv1: 25/15 Lv2: 35/20 Lv3: 50/35Week PreviewSat- Power clean/ GHD sit-ups Sun- Sprints...
Potrero Hill, South Park - CrossFitWOD (Time) 5 rounds for time 400m run 15 Chest-to-bar pull-ups Scale- less C2B reps 15 pull-ups (or less) 25 min capWeek PreviewFri- OHS Sat- Cleans/ GHD sit-ups Sun- sprint intervals...
Potrero Hill, South Park - CrossFitWOD (Time) 5 rounds for time 400m run 15 Chest-to-bar pull-ups Scale- less C2B reps 15 pull-ups (or less) 25 min capWeek PreviewFri- OHS Sat- Cleans/ GHD sit-ups Sun- sprint intervals...
Potrero Hill, South Park - CrossFitWOD (AMRAP - Rounds and Reps) 12 min AMRAP 6 Deadlifts 8 Lateral Burpees over Bar 12 Wall Balls Lv1: 135/95, 20/14 @ 9ft Lv2: 225/155, 20/14 @ 10ft Lv3: 315/205, 30/20 @ 10/9ft goal: 6+ rdsWeek PreviewWed- Run/ Pull-up Thurs-...
Potrero Hill, South Park - CrossFitHandstand Practice-kicking to wall -holding on wall -free standing -wall facing shoulder taps -handstand walkingCrossfit Games Open 21.1 RX (Ages 16-54) (Time)For Time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15 wall walks 150 double-unders 21 wall walks 210 double-unders Time cap: 15 minTo...