Potrero Hill, South Park - CrossFitStrict Ring Muscle Up (5 sets x 1-3 reps 2 min rest between sets Scale options: -transitions w/ toe spot or negatives )Scale to RMU transitionsWOD (Time)3 rounds for time 30 Double Unders 10 Chest-to-bar pull-ups 30 Crossovers 10 Chest-to-bar pull-upsWeek PreviewThurs- 30 min EMOM...
Potrero Hill, South Park - CrossFitStrict Ring Muscle Up (5 sets x 1-3 reps 2 min rest between sets Scale options: -transitions w/ toe spot or negatives )Scale to RMU transitionsWOD (Time)3 rounds for time 30 Double Unders 10 Chest-to-bar pull-ups 30 Crossovers 10 Chest-to-bar pull-upsWeek PreviewThurs- 30 min EMOM...
Potrero Hill, South Park - CrossFitHSPU Technique-Headstand (against wall/ free) -kicking up to wall -lowering to headstand -how to kip upWOD (AMRAP - Rounds and Reps)15 min AMRAP 200m Run 10 Handstand Push-ups 15 Wall Balls 20/14#, 10/9'Week PreviewWed- Pull-ups/ jump rope Thurs- 30 min EMOM stations (including GHD sit-ups) Fri-Box jump re-test...
Potrero Hill, South Park - CrossFitHSPU Technique-Headstand (against wall/ free) -kicking up to wall -lowering to headstand -how to kip upWOD (AMRAP - Rounds and Reps)15 min AMRAP 200m Run 10 Handstand Push-ups 15 Wall Balls 20/14#, 10/9'Week PreviewWed- Pull-ups/ jump rope Thurs- 30 min EMOM stations (including GHD sit-ups) Fri-Box jump re-test...
Potrero Hill, South Park - CrossFitThe CrossFit Total (Total Weight)Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)15 min for Back Squat 10 min for Press 15 min for DeadliftWeek PreviewTues- HSPU Wed- Pull-ups/ jump rope Thurs- 30 min EMOM stations (including GHD...
Potrero Hill, South Park - CrossFitThe CrossFit Total (Total Weight)Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)15 min for Back Squat 10 min for Press 15 min for DeadliftWeek PreviewTues- HSPU Wed- Pull-ups/ jump rope Thurs- 30 min EMOM stations (including GHD...
Potrero Hill - CrossFitWOD (Time) 4 rounds for time: 40/30 cal Row, or 30/20 cal bike, or 30/20 cal ski* 60 Double Unders 25 Burpees to a 6" target Can switch machines each round or stay on the same one- athlete's choice!...
Potrero Hill, South Park - Olympic LiftingSnatch + Overhead Squat (3 x 2 @ 70% 2 x 2 @75% 3 sec pause at the bottom of the squat)Clean + Front Squat + Jerk (3 x 2 @ 70% 2 x 2 @ 75%)Halting Snatch Pull (3 x 2...
Potrero Hill, South Park - CrossFitKettlebell Snatch (Skill/ technique practice)KB Snatch and Straight Knees (Time) For Time 3-6-9-12-12-9-6-3 KB Hang Snatch (arm 1) KB Hang Snatch (arm 2) Straight Leg Toes-to-bar Lv1: 25/18 Lv2: 35/25 Lv3: 53/35Week PreviewSun- light and long...
Potrero Hill, South Park - CrossFitKettlebell Snatch (Skill/ technique practice)...