Potrero Hill, South Park - CrossFitMidline Warm-up (8 Rounds for reps)Alternating Tabata for 4 rounds of each movement (20 sec on/ 10 sec off- 8 x) Hollow hold Arch holdExplosive Cycles (5 Rounds for reps)3 min AMRAP/ 1 min rest- 5x 6 Clapping Push-ups 9 Box Jumps, 24/20" 12...
Potrero Hill, South Park - CrossFitWOD (Time)3 rounds for time: 9/6 Cal Bike 9 Thrusters 100 Running Step Single Unders 9/6 Cal Bike 9 Power Snatch 100 Running Step Single Unders 9/6 Cal Bike 9 Power Clean 100 Running Step Single Unders Lv1: 45/35 Lv2: 75/55 Lv3: 95/65Week PreviewTues- Front Squat 5x8 Wed-triplet metcon: push-up/ box jump/ RKBS Thurs-...
Potrero Hill, South Park - CrossFitWOD (Time)3 rounds for time: 9/6 Cal Bike 9 Thrusters 100 Running Step Single Unders 9/6 Cal Bike 9 Power Snatch 100 Running Step Single Unders 9/6 Cal Bike 9 Power Clean 100 Running Step Single Unders Lv1: 45/35 Lv2: 75/55 Lv3: 95/65Week PreviewTues- Front Squat 5x8 Wed-triplet metcon: push-up/ box jump/ RKBS Thurs-...
Potrero Hill - CrossFitHalting Snatch Pull + Hang Snatch (2 Halting SN pull + 1 hang snatch Every 2 min for 5 sets 2 sec pause at the knee in the halt. Drilling position and technique.)WOD (AMRAP - Rounds and Reps)9 min AMRAP 9 Snatch Deadlift 6 Hang...
South Park - Olympic LiftingBack Squat (8x3 @ 85 %)Snatch (3x3 @ 75% 2x2 @ 80%)Heaving Snatch Balance + Overhead Squat (3x 1+1 @ 80%)...
Potrero Hill, South Park - CrossFitRing Muscle Up SkillRing MU drills 15 min -Ring supports/ ring drops -Transitions -SwingsWOD (4 Rounds for reps)4 min AMRAP, 2 min rest- 4 cycles 3 Ring Muscle Up 10 Single Arm DB Push Jerk Scaled: 6 Ring Dips 10 Single Arm DB Push Jerk Restart AMRAP each cycle Lv1:...
Potrero Hill, South Park - CrossFitSquat Warm-up (Checkmark)2x: 10 Goblet squats 10 tempo RDLs 5/5 tempo cossack squatsFront Squat (5 x 10 Start at 60% and increase as desired 3-4 min rest between sets )Week PreviewSat- Ring MU + DB Jerks Sun- Snatch metcon (mod/light) Mon- long + light BB, jump rope,...