Potrero Hill, South Park - CrossFitTurkish Get Up (Challenge of the Month 15 min to find a 1 rep max (test both sides))WOD (Time)5 rounds for time: 400m Run 30 Kettlebell Swings 15 Box Jumps, 24/20" Lv1: 25/18 Lv2: 35/25 Lv3: 53/35 25 min capWeek PreviewSat- Light squat variations Sun-Metcon w/ Rope climbs (wear...
Potrero Hill, South Park - CrossFitSkill/Strength (4 Rounds for weight)4 rounds for quality: 10 Strict Toes-to-Bar (straight knee) 10-15 Hip Extensions (GHD)- weightedWOD (10 Rounds for reps)10 rounds 30 sec Row for Cal 30 sec Rest Score = lowest rep roundWeek PreviewFri- 1 RM TGU/ Run+ KBS+ Box jump Sat- Short...
Potrero Hill, South Park - CrossFitSkill/Strength (4 Rounds for weight)4 rounds for quality: 10 Strict Toes-to-Bar (straight knee) 10-15 Hip Extensions (GHD)- weightedWOD (10 Rounds for reps)10 rounds 30 sec Row for Cal 30 sec Rest Score = lowest rep round ()Week PreviewFri- 1 RM TGU/ Run+ KBS+ Box jump Sat-...
Potrero Hill, South Park - CrossFitSkill/Strength (4 Rounds for weight)4 rounds for quality: 10 Strict Toes-to-Bar (straight knee) 10-15 Hip Extensions (GHD)- weightedWOD (10 Rounds for reps)10 rounds 30 sec Row for Cal 45 sec Rest Score = lowest rep roundWeek PreviewFri- 1 RM TGU/ Run+ KBS+ Box jump Sat- Short...
Potrero Hill, South Park - CrossFitWendler Press, Week 1 (Add 5# to each set for cycle 2.)65% x 5 75% x 5 85% x Max reps All % based on 90% of 1 RMPush Jerk (6x3 Start at 65% and increase from there as desired)...
Potrero Hill, South Park - CrossFitWendler Press, Week 1 (Add 5# to each set for cycle 2.)65% x 5 75% x 5 85% x Max reps All % based on 90% of 1 RMPush Jerk (6x3 Start at 65% and increase from there as desired)Week PreviewThurs- Midline strength training/...
Potrero Hill, South Park - CrossFit1 Clean + 2 Front Squat (EMOM 6 Work up to WOD weight)WOD (Time) For Time 6-9-12-9-6 Lateral Bar Burpee Front Squat Chest-to-bar Pull-up Lv1: 115/75 Lv2: 155/105 Lv3: 185/135Week PreviewWed- Wendler press + Jerks...
Potrero Hill, South Park - CrossFitHSPU Technique-Headstand (against wall/ free) -kicking up to wall -lowering to headstand -how to kip upDiane (Time)21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-UpsLv1: 135/95 Lv2: 185/125 Lv3: 225/155 Scale HSPU to Box 10 min CAP...
Potrero Hill, South Park - CrossFitHSPU Technique-Headstand (against wall/ free) -kicking up to wall -lowering to headstand -how to kip upDiane (Time)21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-UpsLv1: 135/95 Lv2: 185/125 Lv3: 225/155 Scale HSPU to Box 10 min CAPWeek PreviewTues- Mod heavy Front squats/ pull-ups Wed- Wendler Press + Jerks...
Potrero Hill - Olympic LiftingSplit Jerk (60% 2x3 65% 2x3 70% 1x2 75% 1x2 80% 1x2)Block Power Clean (4x3 @50% (above knee))Snatch Push Press + Overhead Squat (3 x [3+2] @ 65%)...