Potrero Hill, South Park - CrossFitRing Muscle Up Drills-Ring drops/ ring supports -Transitions/ low ring rows -SwingsWOD (Time) For time: 3 rounds 12 Dbl DB Overhead Lunges 5 Ring Muscle-ups/ Transitions 2 rounds 16 Dbl DB Front Rack Lunges 10 Ring Pull-ups/ Ring Rows 1 round 30...
Potrero Hill, South Park - CrossFitWOD (Time) 2 rounds for time Bike 40/30 Cal, 30/20 scaled Run 800m Row 50/40 Cal, 40/30 scaled 30 min capWeek PreviewWed- Ring Muscle-ups/ Dips + Lunges Thurs- Strict HSPU/ Wendler Press Fri- DU/T2B/ Snatch...
Potrero Hill, South Park - CrossFitWOD (Time) 2 rounds for time Bike 40/30 Cal, 30/20 scaled Run 800m Row 50/40 Cal, 40/30 scaled 30 min capWeek PreviewWed- Ring Muscle-ups/ Dips + Lunges Thurs- Strict HSPU/ Wendler Press Fri- DU/T2B/ Snatch...
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 BBSumo Deadlift (5 x 5 start at 65% and work...
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 BBSumo Deadlift (5 x 5 start at 65% and work...
Potrero Hill - CrossFitWOD (AMRAP - Rounds and Reps) 15 min AMRAP 3 Legless Rope Climbs, 12ft 6 Wall Walks 9 KB Hang Snatch- arm 1 9 KB Hang Snatch- arm 2 Lv1: 25/18 Lv2: 35/25 Lv3: 53/35Week PreviewMon- Sumo Deadlift 5x5 Tues- bike/run/row...
South Park - Olympic LiftingSnatch (70% 3x2 75% 3x2 80% 2x2)Clean and Jerk (70% 3x2 75% 3x2 80% 2x2)Front Squat (65% 2x3 75% 2x3 80% 1x3 85% 1x3)...
South Park - WOD LiteWOD (5 Rounds for reps) 1 min stations for max reps - 5 rounds Wall Ball, 20/14# @10/9'. DB Snatch, 50/35# Burpee to a 6" target Abmat Sit-up Bike Calories Rest...
Potrero Hill, South Park - CrossFitWOD (3 Rounds for reps) 5 min AMRAP 5 Power Snatch, 75/55 7 Overhead Squats, 75/55 rest 3 min 5 min AMRAP 5 Power Clean, 95/65 7 Front squats, 95/65 rest 3 min 3 min AMRep Back Squats, 135/95 Lv1:...
Potrero Hill, South Park - CrossFitTurkish Get Up (Challenge of the Month 15 min to find a 1 rep max (test both sides))WOD (Time)5 rounds for time: 400m Run 30 Kettlebell Swings 15 Box Jumps, 24/20" Lv1: 25/18 Lv2: 35/25 Lv3: 53/35 25 min capWeek PreviewSat- Light squat variations Sun-Metcon w/ Rope climbs (wear...