Strength A: 1 Snatch Every 30 sec for 5 min then immediately start, Strength B: 10 min to establish 1RM Snatch. *Start at a moderate weight and welcome to increase 5-10# each set Strength C: 5x3 Overhead Squat Finisher: 3 sets 15-20 rotator cuff exercises [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/Jul30"]WOD LOGGING[/standout-css3-button] Don't have...
Skill: 15 min to review and practice HSPU technique Pistol technique Pull-up techinque WOD: Buy-in: 2 min accumulated HS Hold “½ Mary” 10 min AMRAP 5 Handstand Push Ups 10 One legged squats, alternating 15 Pull-ups Cash out: 2 min accumulated L-sit hold parallettes Cool-Down: 800 m jog [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/Jul29"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account?...
STRENGTH: Bench Press 5x5 @ 70-75% WOD: Tabata Stuff Mt. Climbers rest 1 min KBS rest 1 min Sit-ups rest 1 min Cal Row [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/Jul28"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free access to this tool for our member athletes....
Strength: 20 min to establish 1RM Clean and Jerk WOD: 1 Mile run for time [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/Jul27"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free access to this tool for our member athletes....
WOD A) 9 min AMRAP 10 DB Step-up (total) 10 DB Push Press 2 min rest WOD B) 6 min AMRAP 15 Box Jump 24/20" 15 DB Bent over row 2 min rest WOD C) 3 min AMRAP DB Burpees Lv3- Barbell Burpees (95/65) [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/Jul26"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and...
Saturday Schedule: Lite N Tite- 9am Regular Group CrossFit- 9:30am & 10:30am Olympic Lifting/ Open Gym- 11:30-1pm STRENGTH: Alternating EMOM- 12 min 3 Power cleans @ heavy 3-8 Strict Pull-up WOD: Partner Relay 6rds each for time 8 T2B 15 Jumping ball slams 100m sprint One partner rests while the other does a round AFAP [standout-css3-button...
STRENGTH: 15min to find 1RM Thruster (FYI: the top 15 year old female got 150# Oh snap!) WOD: 5rds for time 5 Clusters 10 Burpees Lv1: 75/45 Lv2: 95/65 Lv3: 135/95 FINISHER: 90 sec Couch Stretch [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/Jul24"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill,...
STRENGTH/SKILL: 10 EMOM 3 High Box Jumps 3 HSPU Lv1: negatives Lv2: kipping Lv3: deficit or strict WOD: 15 AMRAP 10 C2B pull-ups 20 Cal Row 50 DU Lv1: banded pull-ups 100 Singles Lv2: pull-ups, 25 DU [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/Jul23"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free access to...
STRENGTH: 5x1 Back Squat then, 20 reps unbroken at 60-50% WOD: for time 75 KBS 150 sit ups partition as desired [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/Jul22"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free access to this tool for our member athletes....
Skill: Muscle Up drills/ progressions 2 rds 1. Swing Hip to Rings (video) x5 2. MU Negatives (video) x5 3. Kipping MU transition Drill (video) x5 4. Jumping MU transition (no dip) (video) x5 Strength: 5x5 Ring Dips WOD: 25 Manmakers for time (10 min cap) *choose your own weight Video of a Manmaker Lv1: one...