Strength: 5rds 30 sec on/off Strict Pull-ups for reps Strict Ring Dips for rep Lv1: negatives/ push-ups Lv2: body weight Lv3: AHAP WOD: 20 min AMRAP 200 m run 6,4,2 HSPU Hang Power Clean Scaled: 200 m run 3,2,1 Wall Walk 6,4,2 Hang Power Clean Lv1: 75/55 Lv2: 115/75 Lv3: 135/95 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/May05/"]WOD LOGGING[/standout-css3-button] Don't have...
Strength: Deadlift Wendler week 1, cycle2 65% +10# x 5 75% +10# x 5 85% +10# x 5+ *% based on 90% of 1 RM Partner WOD: 90 sec Stations/ 15 sec rotation time, 3 rounds -Tire Flip -sled push 40ft -air dyne (can have 2-3 pairs at each station) Tire flip can be done...
Warm/Skill: 4 min DU challenge/practice Tall Jerk Drills Strength A: EMOM 8 1 Power Clean + 1 Push Jerk + 1 Split Jerk Strength B: Push Press Wendler week 1- cycle 2 65% + 5# x 5 75% + 5# x 5 85% + 5# x 5+ % based on 90% of 1 RM WOD: 12 min...
Strength A: EMOM 8 1 Snatch + 1 OHS Strength B: Back Squat Wendler week 1- cycle 2 65% + 10# x 5 75% + 10# x 5 85% + 10# x 5+ % based on 90% of 1 RM WOD: 7 min AMRAP 10 Box Jumps overs 10 Hand release push-ups -thighs stay off the ground Log...
WOD: 3 rds for time 800m Run 30 Pull-ups 30 Thrusters 95/65 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/May01/"]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: Deadlift Wendler Week 3 75% x 5 85% x 3 95% x1+ *all % based on 90% of 1RM Partner WOD: 3 rds Offense/ Defense Def: 200 m run + 5 C2B pull-ups Off: Rd 1: SDHP for reps Rd 2: Thruster for reps Rd 3: Power Snatch for reps Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 Log your WOD scores here:...
Check out the new Whiteboard by the ropes and get working on those Double Unders! Warm: Tabata DU 5 min AMRAP: 3 reps of each: DL, HPC, FS, SP, PP, PJ, BS Strength: Push Press week 3 75% x 5 85% x 3 95 % x1+ *all % based off 90% of 1RM WOD: 6 cycles:...
Strength: Back squat wendler wk 3 75% x 5 85% x 3 95 % x1+ *all % based on 90% of 1 RM WOD: CrossFit Games Master’s Qualifier Event 4 For time: 55 Burpees 34 Overhead Squats (95/65) 21 Muscle-ups* *scale for MU Lv1: 34 push-ups Lv2: 21 Ring Dips (un-banded) 20 min Cap Log your WOD scores here:...
Skill: (15 min) HSPU Kipping progression *only go to the next step after first step is mastered.* -Tripod -Tripod kick out to push up -tripod kickup and out to push up -Tripod kick up to handstand against wall with partner(s) -Free HSPU with partner(s) WOD: Alternating EMOM 16 Odd min: 5 HSPU Even min: Power...
Benchmark WOD: "Helen" 3 rds for time 400 m run 21 KBS (53/35) 12 pull-ups Strength: Deadlift Wendler week 3 75% x 5 85% x 3 95 % x1+ *all % are based off 90% of 1 RM 6pm Lite N Tite Strength: SLDL 4x 10-15 with db WOD: “Helen” 3 rds for time 400 m run 21 KBS (53/35) 12 pull-ups Log your...