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...
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...
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 45 sec Rest Score = lowest rep roundWeek PreviewFri- 1 RM TGU/ Run+ KBS+ Box jump Sat- Short...
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 roundWeek PreviewFri- 1 RM TGU/ Run+ KBS+ Box jump Sat- Short...
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-...