28 Jul CrossFit – Sun, Jul 28
Potrero Hill - CrossFitWOD (2 Rounds for time) Every 3 min x 10 rounds 50m sprint x 5 sets 100m sprint x 5 setsPost fasted 50m and fastest 100m...
28 Jul Olympic Lifting – Sun, Jul 28
South Park - Olympic LiftingHang Snatch + Overhead Squat (4x1 @ 75-80%)Snatch Pull (4x3 @ 90%)Back Squat (4x3 @ 80%)Seated Snatch Press (Behind the neck) (4x4)...
28 Jul CrossFit – Sun, Jul 28
Potrero Hill - CrossFitWOD (2 Rounds for time) Every 3 min x 10 rounds 50m sprint x 5 sets 100m sprint x 5 setsPost fasted 50m and fastest 100mWeek PreviewMon- DB Squats/ Cleans Tues- Hero WOD- rope climbs/ run. HSPU Wed- Snatch/ OHS test Thurs- Jump/ long...
26 Jul CrossFit – Fri, Jul 26
Potrero Hill, South Park - CrossFitWOD (AMRAP - Rounds and Reps) 15 min AMRAP 9 Ring Push-ups 18 DB Snatch 18 Single arm Overhead Lunge Lv1: 25/15 Lv2: 35/20 Lv3: 50/35Week PreviewSat- Power clean/ GHD sit-ups Sun- Sprints...
24 Jul CrossFit – Wed, Jul 24
Potrero Hill, South Park - CrossFitWOD (Time) 5 rounds for time 400m run 15 Chest-to-bar pull-ups Scale- less C2B reps 15 pull-ups (or less) 25 min capWeek PreviewFri- OHS Sat- Cleans/ GHD sit-ups Sun- sprint intervals...
24 Jul CrossFit – Wed, Jul 24
Potrero Hill, South Park - CrossFitWOD (Time) 5 rounds for time 400m run 15 Chest-to-bar pull-ups Scale- less C2B reps 15 pull-ups (or less) 25 min capWeek PreviewFri- OHS Sat- Cleans/ GHD sit-ups Sun- sprint intervals...
23 Jul CrossFit – Tue, Jul 23
Potrero Hill, South Park - CrossFitWOD (AMRAP - Rounds and Reps) 12 min AMRAP 6 Deadlifts 8 Lateral Burpees over Bar 12 Wall Balls Lv1: 135/95, 20/14 @ 9ft Lv2: 225/155, 20/14 @ 10ft Lv3: 315/205, 30/20 @ 10/9ft goal: 6+ rdsWeek PreviewWed- Run/ Pull-up Thurs-...
22 Jul CrossFit – Mon, Jul 22
Potrero Hill, South Park - CrossFitHandstand Practice-kicking to wall -holding on wall -free standing -wall facing shoulder taps -handstand walkingCrossfit Games Open 21.1 RX (Ages 16-54) (Time)For Time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15 wall walks 150 double-unders 21 wall walks 210 double-unders Time cap: 15 minTo...
22 Jul CrossFit – Mon, Jul 22
Potrero Hill, South Park - CrossFitHandstand Practice-kicking to wall -holding on wall -free standing -wall facing shoulder taps -handstand walkingCrossfit Games Open 21.1 RX (Ages 16-54) (Time)For Time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15 wall walks 150 double-unders 21 wall walks 210 double-unders Time cap: 15 minTo...
21 Jul CrossFit – Sun, Jul 21
Potrero Hill - CrossFitSquat Warm-up (Checkmark)2x: 10 Goblet squats 10 tempo RDLs 5/5 tempo cossack squatsBack Squat (5x5 @ 70-75% 3 min rest between sets)...