Potrero Hill, South Park - CrossFitStrict Ring Muscle Up (EMOM 10 1 strict RMU 1-3 Transitions)Scale to RMU transitionsWOD (Time)For Time: 75 Ring Dips for time 25 Double Under penalty for coming off of the ringsWeek PreviewSat- Deadlift metcon Sun- Bike and light Snatch complex...
AnnouncementsPull-up clinic at South Park TOMORROW Sat 11/16! SIGN UP Time: 12:00PM - 1:30PM Coach Mark will give athletes the tools to advance their pulling strength and technique. - Strict Pulling Technique and Theory- Warm up and Mobility- Strict Pulling Progression and Practice- Kipping Technique...
AnnouncementsPull-up clinic at South Park TOMORROW Sat 11/16! SIGN UP Time: 12:00PM - 1:30PM Coach Mark will give athletes the tools to advance their pulling strength and technique. - Strict Pulling Technique and Theory- Warm up and Mobility- Strict Pulling Progression and Practice- Kipping Technique...
AnnouncementsPull-up clinic at South Park TOMORROW Sat 11/16! SIGN UP Time: 12:00PM - 1:30PM Coach Mark will give athletes the tools to advance their pulling strength and technique. - Strict Pulling Technique and Theory- Warm up and Mobility- Strict Pulling Progression and Practice- Kipping Technique...
Potrero Hill, South Park - CrossFitSquat Warm-up (Checkmark)2x: 10 Goblet squats 10 tempo RDLs 5/5 tempo cossack squatsBack Squat (6 x 5 reps Start at 70-75% and increase as desired 3-4 min seated rest between sets )Week PreviewFri- Strict RMU skill/ Dip+ DU metcon Sat- Deadlifts Sun- bike + light Snatch complex...
Potrero Hill, South Park - CrossFitSquat Warm-up (Checkmark)2x: 10 Goblet squats 10 tempo RDLs 5/5 tempo cossack squatsBack Squat (6 x 5 reps Start at 70-75% and increase as desired 3-4 min seated rest between sets )Week PreviewFri- Strict RMU skill/ Dip+ DU metcon Sat- Deadlifts Sun- bike + light Snatch complex...
Potrero Hill, South Park - CrossFitSquat Warm-up (Checkmark)2x: 10 Goblet squats 10 tempo RDLs 5/5 tempo cossack squatsBack Squat (6 x 5 reps Start at 70-75% and increase as desired 3-4 min seated rest between sets )Week PreviewFri- Strict RMU skill/ Dip+ DU metcon Sat- Deadlifts Sun- bike + light Snatch complex...
Potrero Hill, South Park - CrossFitSquat Warm-up (Checkmark)2x: 10 Goblet squats 10 tempo RDLs 5/5 tempo cossack squatsBack Squat (6 x 5 reps Start at 70-75% and increase as desired 3-4 min seated rest between sets )Week PreviewFri- Strict RMU skill/ Dip+ DU metcon Sat- Deadlifts Sun- bike + light Snatch complex...
Potrero Hill, South Park - CrossFitSquat Warm-up (Checkmark)2x: 10 Goblet squats 10 tempo RDLs 5/5 tempo cossack squatsBack Squat (6 x 5 reps Start at 70-75% and increase as desired 3-4 min seated rest between sets )Week PreviewFri- Strict RMU skill/ Dip+ DU metcon Sat- Deadlifts Sun- bike + light Snatch complex...
Potrero Hill, South Park - CrossFitSquat Warm-up (Checkmark)2x: 10 Goblet squats 10 tempo RDLs 5/5 tempo cossack squatsBack Squat (6 x 5 reps Start at 70-75% and increase as desired 3-4 min seated rest between sets )Week PreviewFri- Strict RMU skill/ Dip+ DU metcon Sat- Deadlifts Sun- bike + light Snatch complex...