Strength: DL wendler wk3,c2 75%+10# x5 85%+10#x3 95%+10#x1+ WOD: *bring knee sleeves* Buy in- 75 sit ups 400 m walking lunge Cash out- 75 situps Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/July07/"]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...
Strength A: Every 90 sec for 6 sets Power Snatch + Hang Snatch + Snatch Strength B: Push Press wendler wk3,c2 75% + 5# x5 85% + 5# x3 95% + 5# x1+ WOD: 12 min AMRAP 3-6-9 Burpee Pull-ups Thrusters Lv1: 75/55 Lv2: 105/70 Lv3: 135/95 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/July06/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging...
Strength A: Every 90 sec for 6 sets Power Snatch + Hang Snatch + Snatch Strength B: Push Press wendler wk3,c2 75% + 5# x5 85% + 5# x3 95% + 5# x1+ WOD: 12 min AMRAP 3-6-9 Burpee Pull-ups Thrusters Lv1: 75/55 Lv2: 105/70 Lv3: 135/95 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/July06/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging...
Strength A: Every 90 sec for 6 sets Power Clean + Hang Squat Clean + Front Squat Strength B: Back Squat wendler wk3,c2 75% + 10# x5 85% + 10# x3 95% + 10# x1+ WOD: 4 rds for time 400 m run Rest 1 min Record slowest split. 6pm Lite N Tite WOD: 100 Dubs/ 200 sing Then 5 rounds...
9am and 10am Class only! 11am Barbell Club WOD: “July 4, 1776” 7 rds: 4 HSPU 1 Rope Climb 7 Hang Squat Cleans 95/65 7 Push Press 95/65 6 C2B pull-ups 5 burpee EMOM interruption (start with burpees!) There is a 25 min time cap. Lv1: (no EMOM) 4 Wall Walks, 7 K2A, 7 Front...
Warm/Skill: 5 min Max DU- Push-up Penalty for tripping Lv1: 3 Push-ups for DU/ 9 push-ups for SU Lv2: 6 Push-ups Lv3: 9 Push-ups WOD: 17 min AMRAP w/partner 80 Wall Balls 10 MU/ 20 Pull-ups 80 Cal row *Share work as desired, one partner works at a time Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/July03/"]WOD...
9:30 and 10:30 am Regular CrossFit Strength: Snatch DL 5x3 @ 90-110% of SN 1 RM WOD: Buy-in 1 min L-sit hold on parallettes or rings Then, 21-15-9 OHS Burpee Box Jump Over 24/20" Then, Cash out: 1 min L-sit hold Lv1: 75/55 Lv2: 105/70 Lv3: 135/95 9am Lite N Tite 800m MB carry 20# WB 20 abmat situps 20# WB 250...
Strength: -Off rack OK- a) EMOM 4 3 Push Press Rest 2 min b) EMOM 5 2 Push Jerks Rest 2 min c) EMOM 6 1 Split Jerk WOD: 12 min AMRAP Ascending Ladder 2,4,6...
Strength: -Off rack OK- a) EMOM 4 3 Push Press Rest 2 min b) EMOM 5 2 Push Jerks Rest 2 min c) EMOM 6 1 Split Jerk WOD: 12 min AMRAP Ascending Ladder 2,4,6...
Warm-up: Med Ball Battle Teams: 8 rds 30 on/30 off For most med balls on your team’s side -can carry as many as possible -3 burpee penalty for dropping ball Strength: Back Squat Wendler wk 2,c2 70% +10 x3 80% +10 x3 90% +10x MR % based on 90% of 1rm WOD: for time: Run 800 50 DB/KB Snatch (53/35) Run 400 40 OH...