South Park - CrossFit LitePartner WOD (AMRAP - Rounds and Reps) 20 min AMRAP 40 Front rack reverse step lunges (dbl Dbs) 30 Push press (dbl DBs) 20 Pull-ups Lv1: 20/10 Lv2: 35/20 Lv3: 50/35 -share work as desired -one partner works at a time...
Potrero Hill, South Park - CrossFitWOD (10 Rounds for weight)Alternating EMOM for 20 min Odd minutes- 3 High Box Jumps Even minutes- Snatch + Hang SnatchWeek PreviewSat- Partner WOD Sun- Cleans...
Potrero Hill, South Park - CrossFitWOD (5 Rounds for time)Every 5 min x 5 rounds 500m Row 15 Bench Press Lv1: 75/45 Lv2: 95/65 Lv3: 135/95 Record time for each round Scale row to be finished by 2:15...
Potrero Hill, South Park - CrossFitWOD (5 Rounds for time)Every 5 min x 5 rounds 500m Row 15 Bench Press Lv1: 75/45 Lv2: 95/65 Lv3: 135/95 Record time for each round Scale row to be finished by 2:15Week PreviewFri- Snatch for weight/high box jump Sat- Partner metcon, long Sun- squat cleans...
Potrero Hill, South Park - CrossFitSquat Warm-up (Checkmark)2x: 10 Goblet squats 10 tempo RDLs 5/5 tempo cossack squatsBack Squat (3 x 20 reps 5 min rest between sets. Find a heavy set of 20 Tip(s): -Start at least 45-50% of 1 Rep max -Do not exceed 8 reps when working up to your...
Potrero Hill, South Park - CrossFitGrettel (Time)10 Rounds For Time: 3 Clean and Jerks (135/95 lb) 3 Burpees Over the BarTo learn more about Grettel click hereLv1: 75/55 Lv2: 115/75 Lv3: 135/95 Target time: 5-8 min Time Cap: 12 minWeek PreviewWed- Back squat...
Potrero Hill, South Park - CrossFitWOD (Time) For Time 15 Strict Pull-ups 100ft Handstand Walk/ 200ft bear crawl 25 Chest to bar (kip/ butterfly) 100ft Handstand Walk/ 200ft bear crawl 35 Pull-up (kip/ Butterfly) 100ft Handstand Walk/ 200ft bear crawl Lv3 -weight vest for all...
Potrero Hill, South Park - CrossFitSpecific Warm-up (Checkmark) 2rds: 10 scap push-up 10 scap pull-ups 50ft farmer carry (dbl KB) 10 slow/ controlled HS shoulder tapsWOD (Time) For Time 15 Strict Pull-ups 100ft Handstand Walk/ 200ft bear crawl 25 Chest to bar (kip/ butterfly) 100ft...
South Park - Olympic LiftingSnatch Balance (4x3 @ 70-75%)Jerk Primer (4x4 -light)Front Squat + Push Press + Jerk (5x1 [2 + 1 + 1] @ 80-85%)Split Stance Strict Press (4x4 With dangly kettlebells (stability drill))Reverse Hypers (4x8)...
Potrero Hill - CrossFitWOD (Time) 3 rounds for time: 500m row 21 Ring Dips or HR push ups 12 Overhead Squats Lv1: 65/45 Lv2: 95/65 Lv3: 115/75 16 min cap WOD Goals: Row in 2 min or less (scale to 400m) Dips in less...