Potrero Hill, South Park - CrossFitA: Clean and Jerk (EMOM 5 5 Clean and Jerks)1 min restB: Clean and Jerk (EMOM 5 3 Clean and Jerks)1 min restC: Clean and Jerk (EMOM 5 1 Clean and Jerk)Week PreviewSat- Endurance Sun- Oly Mock Meet- Register on WODify at South...
Potrero Hill, South Park - CrossFitWOD (6 Rounds for reps)1 min stations for max reps- 6 rounds -Ring Muscle-ups/ Transitions -Wall Walks -GHD Sit-ups 1 min rest between roundsWeek PreviewFri- Clean and Jerk EMOM Sat- Endurance Sun- Oly Mock Meet- Register on WODify at South Park location. No classes scheduled....
Potrero Hill, South Park - CrossFitJuneteenth (Time)65 sec moment of silence Then, 4rds 400m weighted run 19 DB Hang Squat Cleans 18 Devils Press 65 Russian Twists ***Single DB 35/25 45 min capWeek PreviewThurs- RMU/ GHD/ HS Fri- Clean and Jerk EMOM...
Potrero Hill, South Park - CrossFitSquat Warm-up (Checkmark)2x: 10 Goblet squats 10 tempo RDLs 5/5 tempo cossack squatsFront Squat (5x5 @ 75-80% 3-4 min rest between sets)Week PreviewWed- Juneteen WOD- (long) Thurs- RMU/ GHD/ HS Fri- Clean and Jerk EMOM...
Potrero Hill, South Park - CrossFitSquat Warm-up (Checkmark)2x: 10 Goblet squats 10 tempo RDLs 5/5 tempo cossack squatsFront Squat (5x5 @ 75-80% 3-4 min rest between sets)Week PreviewWed- Juneteen WOD- (long) Thurs- RMU/ GHD/ HS Fri- Clean and Jerk EMOM...
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 BB 15 banded glute bridge w/ 5 sec pauseWOD...
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 BB 15 banded glute bridge w/ 5 sec pauseWOD...
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 BB 15 banded glute bridge w/ 5 sec pauseWOD...
Potrero Hill - CrossFitMemorial WOD: ViperSS 47 (Time) For Time: 47 DUs 200m Farmers carry 50/35 47 Back squats 45/35 47 Front squats 45/35 47 OHS 45/35 500m Row 47 Strict Press 45/35 47 Push Press 45/35 47 Push Jerks 45/35 200m Farmers Carry 50/35 ...
South Park - Olympic LiftingSnatch (Work up to first attempt x 1 )Clean and Jerk (work up to first attempt x 1)...