Potrero Hill, South Park - CrossFitChallenge of the MonthMax Height Box Jump (Distance)Max Height Box JumpWOD (AMRAP - Rounds and Reps)8 min AMRAP 8 Hang Power Snatch 12 Back Rack Lunges Lv1: 65/45 Lv2: 75/55 Lv3: 96/65Week PreviewSat- Partner WOD- heavy barbell Sun- AMRAP repeats w/ T2B...
Potrero Hill, South Park - CrossFitWOD (5 Rounds for weight) EMOM 30 (5 rounds) -10-20 GHD Sit-ups -Mixed Filly OH/FR Carry, 100ft, pick load -Sled push, 100ft, pick load -Handstand Hold, 20- 30 sec -5-10 Parallette/ box shoot-thrus (no push-up/ dip) -Rest ()Week PreviewFri-Box jump...
Potrero Hill, South Park - CrossFitWOD (5 Rounds for weight) EMOM 30 (5 rounds) -10-20 GHD Sit-ups -Mixed Filly OH/FR Carry, 100ft, pick load -Sled push, 100ft, pick load -Handstand Hold, 20- 30 sec -5-10 Parallette/ box shoot-thrus (no push-up/ dip) -Rest () () ()...
Potrero Hill, South Park - CrossFitWOD (5 Rounds for weight) EMOM 30 (5 rounds) -10-20 GHD Sit-ups -Mixed Filly OH/FR Carry, 100ft, pick load -Sled push, 100ft, pick load -Handstand Hold, 20- 30 sec -5-10 Parallette/ box shoot-thrus (no push-up/ dip) -Rest () () ()...
Potrero Hill, South Park - CrossFitStrict Ring Muscle Up (5 sets x 1-3 reps 2 min rest between sets Scale options: -transitions w/ toe spot or negatives )Scale to RMU transitionsWOD (Time)3 rounds for time 30 Double Unders 10 Chest-to-bar pull-ups 30 Crossovers 10 Chest-to-bar pull-upsWeek PreviewThurs- 30 min EMOM...
Potrero Hill, South Park - CrossFitStrict Ring Muscle Up (5 sets x 1-3 reps 2 min rest between sets Scale options: -transitions w/ toe spot or negatives )Scale to RMU transitionsWOD (Time)3 rounds for time 30 Double Unders 10 Chest-to-bar pull-ups 30 Crossovers 10 Chest-to-bar pull-upsWeek PreviewThurs- 30 min EMOM...
Potrero Hill, South Park - CrossFitHSPU Technique-Headstand (against wall/ free) -kicking up to wall -lowering to headstand -how to kip upWOD (AMRAP - Rounds and Reps)15 min AMRAP 200m Run 10 Handstand Push-ups 15 Wall Balls 20/14#, 10/9'Week PreviewWed- Pull-ups/ jump rope Thurs- 30 min EMOM stations (including GHD sit-ups) Fri-Box jump re-test...
Potrero Hill, South Park - CrossFitHSPU Technique-Headstand (against wall/ free) -kicking up to wall -lowering to headstand -how to kip upWOD (AMRAP - Rounds and Reps)15 min AMRAP 200m Run 10 Handstand Push-ups 15 Wall Balls 20/14#, 10/9'Week PreviewWed- Pull-ups/ jump rope Thurs- 30 min EMOM stations (including GHD sit-ups) Fri-Box jump re-test...
Potrero Hill, South Park - CrossFitThe CrossFit Total (Total Weight)Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)15 min for Back Squat 10 min for Press 15 min for DeadliftWeek PreviewTues- HSPU Wed- Pull-ups/ jump rope Thurs- 30 min EMOM stations (including GHD...
Potrero Hill, South Park - CrossFitThe CrossFit Total (Total Weight)Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)15 min for Back Squat 10 min for Press 15 min for DeadliftWeek PreviewTues- HSPU Wed- Pull-ups/ jump rope Thurs- 30 min EMOM stations (including GHD...