Potrero Hill, South Park - CrossFitSkill/Strength (4 Rounds for weight)4 rounds for quality: 10 Strict Toes-to-Bar (straight knee) 10-15 Hip Extensions (GHD)- weightedWOD (10 Rounds for reps)10 rounds 30 sec Row for Cal 30 sec Rest Score = lowest rep round ()Week PreviewFri- 1 RM TGU/ Run+ KBS+ Box jump Sat-...
Potrero Hill, South Park - CrossFitWendler Press, Week 1 (Add 5# to each set for cycle 2.)65% x 5 75% x 5 85% x Max reps All % based on 90% of 1 RMPush Jerk (6x3 Start at 65% and increase from there as desired)...
Potrero Hill, South Park - CrossFitWendler Press, Week 1 (Add 5# to each set for cycle 2.)65% x 5 75% x 5 85% x Max reps All % based on 90% of 1 RMPush Jerk (6x3 Start at 65% and increase from there as desired)Week PreviewThurs- Midline strength training/...
Potrero Hill, South Park - CrossFit1 Clean + 2 Front Squat (EMOM 6 Work up to WOD weight)WOD (Time) For Time 6-9-12-9-6 Lateral Bar Burpee Front Squat Chest-to-bar Pull-up Lv1: 115/75 Lv2: 155/105 Lv3: 185/135Week PreviewWed- Wendler press + Jerks...
Potrero Hill, South Park - CrossFitHSPU Technique-Headstand (against wall/ free) -kicking up to wall -lowering to headstand -how to kip upDiane (Time)21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-UpsLv1: 135/95 Lv2: 185/125 Lv3: 225/155 Scale HSPU to Box 10 min CAP...
Potrero Hill, South Park - CrossFitHSPU Technique-Headstand (against wall/ free) -kicking up to wall -lowering to headstand -how to kip upDiane (Time)21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-UpsLv1: 135/95 Lv2: 185/125 Lv3: 225/155 Scale HSPU to Box 10 min CAPWeek PreviewTues- Mod heavy Front squats/ pull-ups Wed- Wendler Press + Jerks...
Potrero Hill - Olympic LiftingSplit Jerk (60% 2x3 65% 2x3 70% 1x2 75% 1x2 80% 1x2)Block Power Clean (4x3 @50% (above knee))Snatch Push Press + Overhead Squat (3 x [3+2] @ 65%)...
Potrero Hill - CrossFitWOD Prep (Weight)3 rounds 10-15 Banded Pallof Press 50ft Upside down KB carry, pick loadWOD (Time)For time 1-2-3-4-5-6-7-8-9-10 Double DB Renegade Row Double DB Thrusters Lv1: 25/15 Lv2: 35/20 Lv3: 50/35 Rx Renegade Row = Push-up, Row Right, Push-up, Row Left Scale to 1 push-up 15 min cap () ()Week PreviewMon- Benchmark WOD-...
Potrero Hill - CrossFitWOD (Time) Version A: For Time 800m Run 50 Burpees 50 V-ups or GHD Sit-ups (or a hybrid of the two) 1000m Row Version B: for time 1000m Row 50 V-ups or GHD Sit-ups 50 Burpees 800m RunWeek PreviewSun- DB complex Mon- Benchmark...
Potrero Hill - CrossFitWOD (Time) Version A: For Time 800m Run 50 Burpees 50 V-ups or GHD Sit-ups (or a hybrid of the two) 1000m Row Version B: for time 1000m Row 50 V-ups or GHD Sit-ups 50 Burpees 800m RunWeek PreviewSun- DB complex Mon- Benchmark...