Skill: 5 rds 150 row Rest 1 min Strength B: Deadlift Wendler wk1 65% x 5 75% x 5 85% x Max reps *If you missed a lift from Wk 1 last week (Push Press, or Deadlift) you can sub out BS for one of those. Otherwise, try to beat your MR from last...
Strength A: Every 90 for 8 rds High hang snatch + hang snatch + snatch 60-65% Strength B: Push Press Wendler wk1 65% x 5 75% x 5 85% x Max reps *If you missed a lift from Wk 1 last week (Push Press, or Deadlift) you can sub out BS for one of...
Strength: Back Squat Wendler wk1 65% x 5 75% x 5 85% x Max reps *If you missed a lift from Wk 1 last week (Push Press, or Deadlift) you can sub out BS for one of those. Otherwise, try to beat your MR from last week). Read about the...
Find 1 rep max Snatch Find 1 rep max Clean and Jerk *Olympic Weightlifting Rules: 3 attempts- state starting weight, and cannot decrease in weight. *Full Lockout in the catch of the Snatch and Jerk required Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/Apr11/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD...
Strength: We are starting a Wendler 5-3-1 cycle. Read about it here Deadlift Wendler wk1 65% x5 75% x 5 85% x MR WOD: 12 min AMRAP 12 Toes 2 Bar 20ft HS Walk/4 wall walks 12 DB Snatch (50/30) Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/Apr10/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click...
*NO 10:30a Mobility Today- Join Carly Next Saturday @10a! Strength A: We are starting a Wendler 5-3-1 cycle. Read about it here Push press Wendler wk1 65% x5 75% x 5 85% x MR Strength B: Every 2 min for 12 Clean + front Squat + 1 split jerk WOD: 9 min AMRAP 9-6-3 Power Clean 1-2-3 MU Lv1: 95/65 Lv2: 135/95 Lv3:...
Strength A: Every 90 for 6 sets Snatch + 2 OHS Strength B: We are starting a Wendler 5-3-1 cycle. Read about it here Back Squat Wendler wk1 65% x 5 75% x 5 85% x Max reps WOD: Partner offense/defense- 4rds D: Run 100 O: DB Thrusters for reps (40/30) Log your WOD scores here: [standout-css3-button...
Dynamic Warm-up WOD 1: 3 rds- each for time 800 m run 3 min rest between sets WOD 2: Annie 50-40-30-20-10 Double Unders Sit-ups 8 min Cap Scaled: 150-120-90-60-30 Single Unders 50-40-30-20-10 Sit-up Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/Apr07/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide...
Lifting: EMOM 8 1 Hang Squat Clean + 1 push jerk Benchmark Test 1 rep max Deadlift WOD: Part A: 50ft Sled push 3 min Partner tag team for max reps Part B: 3 min Plank hold Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/Apr06/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and...
Big Shout to Lauren Ognibene for already hitting her huge 2016 goal of a 300 lbs Back Squat! You rock Lauren! That hard work is paying off! Warm-up Handstand Walks/ Wall walks Hollow rocks Benchmark Test 1 rep max Strict press 1 rep max Push press WOD: 3rds 500 m row 30...