Potrero Hill, South Park - CrossFitSquat Warm-up (Checkmark)2x: 10 Goblet squats 10 tempo RDLs 5/5 tempo cossack squatsFront Squat (7x1 @ 90% + work up to a heavy 1 rep)Week PreviewSat- triplet- light Sun- single leg squats Mon- bench/row/pull-ups...
Potrero Hill, South Park - CrossFitJuly 4th, 1774 (Time)7 rounds for time of: 4 Handstand Push-ups 1 Rope Climb, 15 ft 7 Hang Squat Cleans, 95/65 lbs 7 Push Press, 95/65 lbs 6 Chest-to-bar Pull-ups 4 burpee EMOM (start with burpees) Cap: end of class Lv2: 75/55 Lv1: 65/45...
Potrero Hill, South Park - CrossFitWOD (Time)3 rounds for time 21 Deadlifts 800m run Lv1: 135/95 Lv2: 185/125 Lv3: 225/155...
Potrero Hill, South Park - CrossFitClean + Push Jerk + Split Jerk (EMOM 8 Working up to WOD weight or slightly heavier)WOD (4 Rounds for time) Every 4 min complete x 4 rounds 10 Shoulder-to-overhead (from floor) 60 Double Unders 5 Wall walks (each round for...
Potrero Hill, South Park - CrossFitPart 1 (Time)15-12-9-6-3 Toes-to-bar Double KB Overhead Walking Lunges Lv1: 25/18 Lv2: 35/25 Lv3: 53/354 min restPart 2 (Time)15-12-9-6-3 Calorie Row Lateral Burpees over erg...
Potrero Hill, South Park - CrossFitPart 1 (Time)15-12-9-6-3 Toes-to-bar Double KB Overhead Walking Lunges Lv1: 25/18 Lv2: 35/25 Lv3: 53/354 min restPart 2 (Time)15-12-9-6-3 Calorie Row Lateral Burpees over ergWeek PreviewTues- Mod/ heavy Jerks + DU+ Handstands Wed- Deadlift + run Thurs- July 4th Annual WOD ( rope climbs/ light barbell/ pull-ups Fri- Front squat...
Potrero Hill, South Park - CrossFitPart 1 (Time)15-12-9-6-3 Toes-to-bar Double KB Overhead Walking Lunges Lv1: 25/18 Lv2: 35/25 Lv3: 53/354 min restPart 2 (Time)15-12-9-6-3 Calorie Row Lateral Burpees over ergWeek PreviewTues- Mod/ heavy Jerks + DU+ Handstands Wed- Deadlift + run Thurs- July 4th Annual WOD ( rope climbs/ light barbell/ pull-ups Fri- Front squat...
Potrero Hill - CrossFitHalting Clean Pull (3-3-3-3)Power Clean (3x3 3x2 4x1 )...
South Park - Olympic LiftingSnatch Pull + Hang Snatch (3x2 @ 65% 2x2 @ 70%)Clean Pull + Hang Clean (3x2 @ 65% 2x2 @ 70%)Halting Snatch Pull + Snatch Pull (3x3 @ 65% 2x3 @ 70%)...
Potrero Hill, South Park - CrossFitDrag Partner WOD (AMRAP - Rounds and Reps) AMRAP 20 10 synchro burpees 30 C2B/pull-ups, shared 10 Synchro burpees 40 Sit-ups w /DB shared 10 Synchro burpees 50 Goblet Lunges, shared 400m run together **see coaches notes below for fitness...