Potrero Hill, South Park - CrossFitSnatch + Hang Snatch + Overhead Squat (Every 2 min x 10 sets -Build load as desired. -Find a heavy one rep. -Any style snatch.)Week PreviewFri- Wall ball/ T2B Sat- RMU/ DB Power cleans Sun- HSPU/ Run...
Potrero Hill, South Park - CrossFitSkill: Jump Rope Combinations (Time)4 min of attempts to find max time of unbroken side swing single unders or side swing running single unders. ()WOD (Time) For time: 30 Alternating DB Snatch 200 Running Single Unders 30 Alternating DB...
Potrero Hill - CrossFitWOD (Checkmark) EMOM 30 Bike 15/10 cal Sled push, 100ft, pick load Ski, 10/8 cal Hollow hold, 30 sec Row 18/12 cal RestWeek PreviewWed- DB snatch/ jump rope Thurs- snatch complex- for weight Fri- Wall ball/ T2B Sat- RMU/ DB Power cleans...
South Park - CrossFitWOD (Checkmark) EMOM 30 Bike 15/10 cal Sled push, 100ft, pick load Tire Slegdehammer, 45 sec- Video 2:15 Hollow hold, 30 sec Row 18/12 cal RestWeek PreviewWed- DB snatch/ jump rope Thurs- snatch complex- for weight Fri- Wall ball/ T2B Sat- RMU/...
Potrero Hill, South Park - CrossFitMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about...
Potrero Hill - CrossFit3 Position Snatch (Every 90 sec x 6 sets warm up to WOD weight or slightly heavier)(hip, above knee, below knee)WOD (AMRAP - Reps)11 min Clock… 2K Row Hang Power Snatch for reps in remaining time Lv1: 65/45 Lv2: 95/65 Lv3: 115/752k Row (Time)Max Effort 2k RowRecord row...
South Park - Olympic Lifting3 Position Clean (Every 2 min x 10 sets @ 65%) 3 Position hang clean, all landing in the squat 1 rep = 1 hip + 1 above knee + 1 below kneePush Press (5x3 @ 60% of best jerk)Front Squat...
Potrero Hill, South Park - CrossFitSkill: Handstand Practice (10-15 min of handstand progressions and practice)-kicking to wall -holding on wall -free standingWOD (Time)For Time: 40-30-20-10 Sit-ups 40-30-20-10 Ft Handstand Walk (4-3-2-1 wall walk) 12-12-12-12 Ring DipsWeek PreviewSun- Row/ Snatch Mon- Memorial Day Murph Tues- Cardio + abs Wed- DB snatch/ jump rope...
Potrero Hill, South Park - CrossFitWarm-up (6 Rounds for weight)Every 90 sec x 6 sets 3 Deadlifts + 2 Power Cleans + 1 Front Squat work up to WOD weight or slightly heavierWOD (3 Rounds for reps) for reps 3 min on...
Potrero Hill, South Park - CrossFitTK (AMRAP - Rounds)20-Minute AMRAP: 8 Strict Pull-ups 8 Box Jumps, 36" 12 Kettlebell Swings, 2 poodIn honor of U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, died on August 8, 2012To learn more about TK click hereLv1: 53/35 Lv2:...