Potrero Hill, South Park - CrossFitJ.T. (Time)21-15-9 Handstand Push-ups Ring Dips Push-upsIn honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005To learn more about J.T. click hereWeek PreviewTues- Deadlifts Wed- Chipper- total body. Moderate weight...
Potrero Hill - CrossFitWOD (Time) 4 rounds for time 400m run 5 Squat cleans 5 Front squats (from floor) Lv1: 95/65 Lv2: 155/105 Lv3: 205/135 The weight should be between 65-75% of 1 rep max clean...
South Park - Olympic LiftingSnatch (80% x 1 85% x 1 88% x 1 82% x 1 86% x 1 90% x 1)Snatch Grip Deadlift (3 x 1 @ 100% with a 5 sec descent)Clean and Jerk (80% x 1 85% x 1 88% x 1 82% x 1 86% x 1 90% x 1)Clean...
Potrero Hill, South Park - CrossFitPartner WOD (AMRAP - Rounds and Reps)20 min AMRAP 30 Front Rack Reverse Step Lunges 20 Push Presses 10 Bar Muscle-ups/ transistions Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 *Share work as desired *One partner works at a timeWeek PreviewSun- Cleans (moderate/ heavy)...
South Park - CrossFit LitePartner WOD (AMRAP - Rounds and Reps) 20 min AMRAP 40 Front rack reverse step lunges (dbl Dbs) 30 Push press (dbl DBs) 20 Pull-ups Lv1: 20/10 Lv2: 35/20 Lv3: 50/35 -share work as desired -one partner works at a time...
Potrero Hill, South Park - CrossFitWOD (10 Rounds for weight)Alternating EMOM for 20 min Odd minutes- 3 High Box Jumps Even minutes- Snatch + Hang SnatchWeek PreviewSat- Partner WOD Sun- Cleans...
Potrero Hill, South Park - CrossFitWOD (5 Rounds for time)Every 5 min x 5 rounds 500m Row 15 Bench Press Lv1: 75/45 Lv2: 95/65 Lv3: 135/95 Record time for each round Scale row to be finished by 2:15Week PreviewFri- Snatch for weight/high box jump Sat- Partner metcon, long Sun- squat cleans...
Potrero Hill, South Park - CrossFitWOD (5 Rounds for time)Every 5 min x 5 rounds 500m Row 15 Bench Press Lv1: 75/45 Lv2: 95/65 Lv3: 135/95 Record time for each round Scale row to be finished by 2:15...
Potrero Hill, South Park - CrossFitSquat Warm-up (Checkmark)2x: 10 Goblet squats 10 tempo RDLs 5/5 tempo cossack squatsBack Squat (3 x 20 reps 5 min rest between sets. Find a heavy set of 20 Tip(s): -Start at least 45-50% of 1 Rep max -Do not exceed 8 reps when working up to your...
Potrero Hill, South Park - CrossFitGrettel (Time)10 Rounds For Time: 3 Clean and Jerks (135/95 lb) 3 Burpees Over the BarTo learn more about Grettel click hereLv1: 75/55 Lv2: 115/75 Lv3: 135/95 Target time: 5-8 min Time Cap: 12 minWeek PreviewWed- Back squat...