Skill: Jumps a) Find max height standing box jump b) find max length standing broad jump WOD: 20 min AMRAP 8 Deadlifts 10 Box jumps (24/20) 12 OH sit ups w/ plate Lv1: 145/105, 25/15 Lv2: 185/155, 35/25 Lv3: 225/185, 45/35 WOD Prep with Yasmen- how to mobilize for the WOD 1. Barbell Calf Smash 2. Low...
Benchmark: "De Haro Hustle" Finisher: Tabata Sit-ups rest 1 min Tabata Push ups [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/sept/04"]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: Back Squats 5x2 every 2 min @85% Skill: 10 min to review HSPU kipping and mods WOD: 7 min AMRAP HSPU for reps with a 5 jumping squat penalty for coming off the wall. Lv1: Box Lv2: bar/ bands/ kipping on blocks Lv3: full ROM kipping WOD Prep with Yasmen 1. T-spine smash 2....
Strength: Every 2 min for 7 sets 3 Position Snatch (Floor, Low hang, high hang) *Work at a weight that is solid each set. WOD (10/4/13 repeat): 5 rounds for time 10 OHS 10 T2B Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 WOD Prep with Yasmen 1. Banded Heel Cord- Anterior Approach 2. Psoas Smash and Floss 3. Overhead Tissue...
Labor Day Schedule for Today: 8:30 am Elements 9:30 and 10:30 am regular class 9:30 Barbell Club Labor Day Partner WOD: 1 round: 5 sled push/pulls 10 tire flips 1 min rest 2 rounds: 200 m farmer carry (one arm) 20 KB SN (one arm) -1 min rest- 3 rounds: 30 DU 15 single arm thrusters (KB) -1 min rest- 4...
Labor Day Schedule for Monday, Sept 1: 8:30am Elements 9:30 and 10:30 am regular class 9:30 Barbell Club Strength: Bench Press- Find 1 rep max. Then drop 15% and do max reps WOD: Every 90 secs for 8 rounds 30 Grasshoppers 20 Jumping Lunges [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/Aug/31"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging...
Labor Day Schedule for Monday, Sept 1: 8:30am Elements 9:30 and 10:30 am regular class 9:30 Barbell Club Mobility: 1. Banded Heel Cord- Anterior Approach x20 2. Banded Heel Cord- Posterior Approach x20 3. Overhead Tissue Smash 4. Spider Lunge Warm: (partners) 200 m run junk yard dog- part 1 200 m run Junk yard dog-part 2 Burgener...
Labor Day Schedule for Monday, Sept 1: 8:30am Elements 9:30 and 10:30 am regular class 9:30 Barbell Club Mobilize: 1. Ankles: Banded Heel Cord- Anterior Approach 2. T-spine: T-spine smash 3. Hips: Trailing Leg Hip Extension WOD: "Jack" For time: 1000 m row 30 Front Squats @55% 30 Pull-ups Lv1: 95/65 Lv2: 125/85 Lv3: 145/105 *FS from floor *weight...
Labor Day Schedule for Monday, Sept 1: 8:30am Elements 9:30 and 10:30 am regular class WOD- Wednesday, Aug 28 Skill work: 3 rounds- 5 Skin the Cats 5 Swing Hip to Rings 5 Parallelets/Box Shoot Through (with push-up and dip) 5-10 Ring Dips/ Ring Supports WOD: 30 sec interval/30rest 6 rounds- 30 sec...
Labor Day Schedule for Monday, Sept 1: 8:30am Elements 9:30 and 10:30 am regular class WOD- Wednesday, Aug 27 (3/6/14 repeat) Strength: Split jerk 6 x 1 @ 85-90% of 1 RM WOD: 8 min AMRAP 15 S2O @ 95/65 or 40% 1rm 15 S2O @ 115/85 or 50% 1rm 15 S2O @...