Strength: 8 min to find 1 RM Clean and Jerk Declare weight of first attempt. Can only increase weight or stay the same. 3 attempts total allowed. Benchmark WOD: “Grace” 30 Clean and Jerks @ 135/95 [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/apr/28"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and...
Skill: Skin the cats 5-5-5-5-5 WOD: 5 Rounds 2 min AMRAP 250m Row Max Reps Wall Balls (20/14) 2 min Rest [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/apr/27"]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....
20 min Skill work: 3 rounds 30 sec HS hold- free or wall 30 sec L-hang 10 Shoot thrus (parallets/box) 10 Box Jumps at challenging height 5 Knees to Feet WOD: 1-10 Alternating OH Barbell Lunges @ 105/75 Knees to Elbows WOD Prep with Yasmen- How to prepare your body before the WOD 1.Psoas...
Strength: Segment Clean Pull (1 inch from floor, above the knee, hip, shrug) + Power Clean 12 min to work up to a heavy set, and perform 3-5 sets at the same weight. WOD: For time 100 Double Unders, then 3 Rounds 10 Power Cleans...
Strength 1: 12 min to work up to a heavy set of 1 Strict Press + 2 Push Press + 3 Push Jerk Strength 2: Then take 80% of that weight from STR 1 and perform AMRAP Strict Press + AMRAP Push Press + AMRAP Push Jerk Benchmark WOD:...
Mobilize: 12 min to mobilize hips, ankles, and shoulders 1. Trailing Leg Hip Extension 2. Banded Heel Cord- Anterior Approach 3. Banded Heel Cord- Posterior Approach 3. Overhead Tissue Smash Warm up: 3 sets at light (~ 40%-50% 1RM Snatch) 1 SN DL Shrug + 1 SN DL High Pull +1...
Strength: Front Squat 4-3-2-1-2-3-4 *Goal is to try and keep adding weight with each set WOD: 10 min AMRAP 7 Front Squats @ 155/105 100m Run 7 Box Jump @ 30/24 Finisher: 3, 1 minute plank holds, rest 30 sec in between each one. WOD Prep with Yasmen- How to prepare your body before...
Strength: Strict Weighted Pull Ups 3-3-3-3-3 Weighted Push Ups 3-3-3-3-3 WOD: 3 Rounds for time 35 Sit Ups 25 Hand Release Push Up WOD Prep with Yasmen- How to prepare your body before the WOD 1. Psoas Smash and Floss 2. Overhead Tissue Smash [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/apr/21"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and...
Skill: Double Under Technique 3 min Max Double Unders WOD: 16 min AMRAP 4 Bar Muscle Ups* 8 Power Cleans (135/95/55-65% 1 RM) 24 Double unders *sub for 6 burpee C2B pull-up/8 burpee pull-ups ...
Partner WOD: 5 rounds Run 200 m 10 burpee box jumps 10 SDHP 75/55/40-50% 1RM 10 Thrusters 75/55/40-50% 1RM rest *One partner does an entire round as the other partner rests WOD Prep with Yasmen- How to prepare your body before the WOD 1. Overhead Banded Distration 2. Barbell Calf Smash 3. Forearm Ball...