02 Oct CrossFit – Wed, Oct 2
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)...
02 Oct CrossFit – Wed, Oct 2
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/...
01 Oct CrossFit – Tue, Oct 1
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...
30 Sep CrossFit – Mon, Sep 30
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...
30 Sep CrossFit – Mon, Sep 30
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...
29 Sep Olympic Lifting – Sun, Sep 29
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%)...
29 Sep CrossFit – Sun, Sep 29
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-...
28 Sep CrossFit – Sat, Sep 28
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...
28 Sep CrossFit – Sat, Sep 28
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...
27 Sep CrossFit – Fri, Sep 27
Potrero Hill, South Park - CrossFitPistols (4 x 5/5 Find a challenging progression and take the time to move intentionally and with mastery. )WOD (AMRAP - Rounds and Reps)10 min AMRAP 16 Double DB Box Step Ups, 24/20" 40 Double Unders Lv1: 25/15 Lv2: 35/20 Lv3: 50/35 -Can hold DBs any...