Deadlift Max test has been moved to Thursday! Plan accordingly Skill: MU drills- 2 rounds 5 Swing hip to rings 5 Drop into bottom of ring dip with knees tucked (banded for beginners) 5 Banded transitions Strength: 6 min EMOM 1,2,3,1,2,3 ring dips Lv1: 4 ring supports ea. min Lv2: Jumping MU into dips Lv3: High...
Benchmark: Find 1 rep max Push Press Find 1 rep max Back Squat Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/May23/"]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: Pull-ups (15 min) Kipping and Butterfly Technique WOD: Regionals Event 3 104 Wall Balls 20/14 @ 10/10’ 52 pull ups (12 min time cap) Lv1: 74 WB 14/10 @ 9/9’ 42 pull-ups Lv2: 20/14 @ 9/9’ *run heats if necessary Finisher: 100 partner MB sit-ups Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/May21/"]WOD LOGGING[/standout-css3-button] Don't have...
Strength: EMOM 5 3 Hang Cleans EMOM 5 2 Clean Pulls EMOM 5 1 Clean WOD: Run 200m every 2 min for 10 sets Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/May20/"]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...
Strength: EMOM 5 3 Hang Cleans EMOM 5 2 Clean Pulls EMOM 5 1 Clean WOD: Run 200m every 2 min for 10 sets Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/May20/"]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...
Warm/Skill: 5 min: Double under for max unbroken reps 4 rds: 20 sec on/ 20 sec off- Handstand hold Lv3: Free standing Strength: Push Press wk3, c2 75% + 5# x 5 85% + 5# x 3 95% + 5# x 1+ % based on 90% of 1RM WOD: WOD: 30 sec on/off-...
Warm/Skill: 5 min: Double under for max unbroken reps 4 rds: 20 sec on/ 20 sec off- Handstand hold Lv3: Free standing Strength: Push Press wk3, c2 75% + 5# x 5 85% + 5# x 3 95% + 5# x 1+ % based on 90% of 1RM WOD: WOD: 30 sec on/off-...
Strength A: EMOM 8 1 Hang Snatch + 1 Snatch Strength B: Back Squat wk3,c2 75% + 10# x 5 85% + 10# x 3 95% + 10# x 1+ %based on 90% of 1RM WOD: WOD: 21-18-15-12-9 -Box Jumps (24/20) -Cal row Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/May18/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD...
Skill: Rope Climb Technique WOD: 6 min AMRAP 10 Rope climbs 30 DL 225/155 Lv1: 12 rope walks 115/75 Lv2: 6 rope climbs, 165/115 Lv3: 10 rope climbs, 225/155 3 min rest 6 min AMRAP 30 T2B 30 Power Clean 135/95 Lv1: 85/55 Lv2: 115/75 Lv3: 135/95 3 min rest 6 min AMRAP Thrusters Lv1: 85/55 Lv2: 115/75 Lv3: 135/95 6pm Lite N Tite Part...
Strength A: EMOM 8 3 Power Cleans (TNG) Strength B: Deadlift wk3,c2 75% + 10# x 5 85% + 10# x 3 95% + 10# x 1+ %based on 90% of 1RM WOD: 12 min AMRAP 20-18-16-14-12 OH Barbell Lunge 5-4-3-2-1 Burpee MU Scaled: 20-18-16-12-10 OH Barbell Lunge 10-8-6-4-2 2-push-up burpee (slurpee) Lv1: 65/45 Lv2: 85/60 Lv3: 115/75 Log your WOD scores here: [standout-css3-button...