Potrero Hill, South Park - CrossFitSnatch + Overhead Squat (20 min EMOM 1 rep every min. Build to a heavy set, increasing weight as desired. )Week PreviewTues- Hero WOD- push press/ box jump/ KBS Wed- pull-ups/ power cleans Thurs- Hero WOD- bodyweight/run Fri- Handstands/ core Sat- Halloween Partner WOD-...
Potrero Hill, South Park - CrossFitSnatch + Overhead Squat (20 min EMOM 1 rep every min. Build to a heavy set, increasing weight as desired. )Week PreviewTues- Hero WOD- push press/ box jump/ KBS Wed- pull-ups/ power cleans Thurs- Hero WOD- bodyweight/run Fri- Handstands/ core Sat- Halloween Partner WOD-...
Potrero Hill, South Park - CrossFitWOD (Time) For Time with Double Dumbbells 30 DB Snatch 30 DB Front Squats 30 DB Shoulder-to-Overhead 30 DB Power Clean 30 DB Thrusters 4 min Burpee EMOM *start with burpees Lv1: 25/15 Lv2: 35/20 Lv3: 50/35...
South Park - Olympic LiftingBlock Snatch (Mid thigh 70% 4x3 75% 3x3)Block Clean (Mid thigh 70% 4x3 75% 3x3)Block Clean Pull (Mid-thigh 75% 4x4 80% 3x3)Overhead Squat (65% 2x3 70% 2x3 75% 2x3)...
Potrero Hill, South Park - CrossFitWOD (Time) For Time with Double Dumbbells 30 DB Snatch 30 DB Front Squats 30 DB Shoulder-to-Overhead 30 DB Power Clean 30 DB Thrusters 4 min Burpee EMOM *start with burpees Lv1: 25/15 Lv2: 35/20 Lv3: 50/35...
South Park - Olympic LiftingBlock Snatch (Mid thigh 70% 4x3 75% 3x3)Block Clean (Mid thigh 70% 4x3 75% 3x3)Block Clean Pull (Mid-thigh 75% 4x4 80% 3x3)Overhead Squat (65% 2x3 70% 2x3 75% 2x3)...
South Park - Olympic LiftingBlock Snatch (Mid thigh 70% 4x3 75% 3x3)Block Clean (Mid thigh 70% 4x3 75% 3x3)Block Clean Pull (Mid-thigh 75% 4x4 80% 3x3)Overhead Squat (65% 2x3 70% 2x3 75% 2x3)...
South Park - Olympic LiftingBlock Snatch (Mid thigh 70% 4x3 75% 3x3)Block Clean (Mid thigh 70% 4x3 75% 3x3)Block Clean Pull (Mid-thigh 75% 4x4 80% 3x3)Overhead Squat (65% 2x3 70% 2x3 75% 2x3)...
Potrero Hill, South Park - CrossFitWOD (Time) For Time with Double Dumbbells 30 DB Snatch 30 DB Front Squats 30 DB Shoulder-to-Overhead 30 DB Power Clean 30 DB Thrusters 4 min Burpee EMOM *start with burpees Lv1: 25/15 Lv2: 35/20 Lv3: 50/35...
Potrero Hill, South Park - CrossFitWOD (3 Rounds for reps) 5 min AMRep 500m row buy-in Deadlift for reps in remaining time @ 70% 2 min rest 5 min AMRep 400 m run buy-in Deadlift for reps in remaining time @ 70% 2 min rest ...