Potrero Hill, South Park - CrossFit3 Position Snatch (Every 90 sec x 6 sets Keeping it light, warming up positions)(hip, above knee, below knee)Snatch (20 min to find a heavy 1 rep -No more than 3 attempts at the SAME weight -any style snatch)Week PreviewFri- Run/...
Potrero Hill, South Park - CrossFitWendler Press, Week 165% x 5 75% x 5 85% x Max reps All % based on 90% of 1 RMWOD (5 Rounds for reps) 90 sec on/ 1 min off- 5 rounds 50ft Handstand Walks/ 40 shoulder taps (pike on box) Max...
Potrero Hill, South Park - CrossFitWendler Press, Week 165% x 5 75% x 5 85% x Max reps All % based on 90% of 1 RMWOD (5 Rounds for reps) 90 sec on/ 1 min off- 5 rounds 50ft Handstand Walks/ 40 shoulder taps (pike on box) Max...
Potrero Hill, South Park - CrossFitMobility (Checkmark)Front rack focusSquat Warm-up (Checkmark)2x: 10 Goblet squats 10 tempo RDLs 5/5 tempo cossack squatsWOD (Time) 9-7-5-15-12-9 Front Squats Bar Facing burpees Lv1: 95/65 Lv2: 125/85 Lv3: 155/105Goal: 8-12 min 15 min capWeek PreviewWed- Wendler Strict Press + HSW/ DU Thurs- Snatch 1 rep Fri-...
Potrero Hill, South Park - CrossFitMobility (Checkmark)Front rack focusSquat Warm-up (Checkmark)2x: 10 Goblet squats 10 tempo RDLs 5/5 tempo cossack squatsWOD (Time) 9-7-5-15-12-9 Front Squats Bar Facing burpees Lv1: 95/65 Lv2: 125/85 Lv3: 155/105Goal: 8-12 min 15 min capWeek PreviewWed- Wendler Strict Press + HSW/ DU Thurs- Snatch 1 rep Fri-...
Potrero Hill, South Park - CrossFitLazar Ðukić (Time)3 Rounds of: 30 calorie Row 10 Bar Muscle-Ups Rest 3 minutes Then, 3 Rounds of: 30 calorie Row 15 Strict Handstand Push-Ups Rest 3 minutes Finally, 3 rounds of: 10 Bar Muscle-Ups 15 Strict Handstand Push-Ups Time Cap: 99 minutes This workout is in honor of Lazar Ðukić, an...
Potrero Hill - CrossFitWOD (5 Rounds for reps) 3 min AMRAP/ 1 min off- 5 cycles 10 RKBS 8 Goblet Squats 6 Toes-to-bar Lv1: 53/35 Lv2: 62/44 Lv3: 70/53 Restart AMRAP each cycle...
South Park - Olympic LiftingSnatch + Overhead Squat (3 x 2 @ 75% 2 x 2 @ 80% 3 sec pause at the bottom of the squat)Clean + Front Squat + Jerk (3 x 2 @ 75% 2 x 2 @ 80%)Halting Clean Pull (3 x 2 @...
Potrero Hill, South Park - CrossFit1 Clean + 2 Jerks (EMOM 8 Work up to WOD weight)1 Clean (squat or power) + 2 jerks (power or split)Partner WOD (Time)For Time: 16 rounds (8 rounds each)- relay style 100m Run 5 Shoulder-to-overheads Lv1: 95/65 Lv2: 165/105 Lv3: 205/135Week PreviewSun- AMRAP repeats...
Potrero Hill, South Park - CrossFit LiteWOD (AMRAP - Rounds and Reps) 24 min AMRAP 10 Shuttle runs, 50ft 30 Single Arm DB Jerk (total) 20/15 Bike cal 30 Hand Release Push Up/ Box push-up Lv1: 25/15 Lv2: 35/20 Lv3: 50/35...