Potrero Hill, South Park - CrossFitSkill: Handstand Practice (10 min)-kicking to wall -holding on wall -free standing -wall facing shoulder taps -handstand walkingWOD (Time) 5 rounds for time: 10 Shuttle Runs, 50 ft (25ft down and back = 1) 15/12 cal Bike or 20/15 cal Row or 13/10 cal...
Potrero Hill, South Park - CrossFitJeremy (Time)21-15-9 Overhead Squats, 95# / 65# BurpeesLv1: 45/35 Lv2: 75/55 9 min capChallenge of the MonthOverhead Squat (15 min to find a 3 rep max (From the rack))Week PreviewWed- Push Dominant Thurs- DU/ Power Clean/ T2B...
Potrero Hill, South Park - CrossFitJeremy (Time)21-15-9 Overhead Squats, 95# / 65# BurpeesLv1: 45/35 Lv2: 75/55 9 min capChallenge of the MonthOverhead Squat (15 min to find a 3 rep max (From the rack))Week PreviewWed- HSW/ Shuttle run/ bike Thurs- DU/ Power Clean/ T2B...
Potrero Hill, South Park - CrossFitPartner WOD (Time) 5 rounds per person for total time of both partners 1 round = 250 m row + 5 Bench Press @70-75% rest while partner completes their row + bench 250m Row + 5 Strict Pull-ups rest while...
Potrero Hill, South Park - CrossFitPartner WOD (Time) 5 rounds per person for total time of both partners 1 round = 250 m row + 5 Bench Press @70-75% rest while partner completes their row + bench 250m Row + 5 Strict Pull-ups rest while...
Potrero Hill - CrossFitWOD (5 Rounds for weight) EMOM 30 (5 rounds) 1 Sled rope pull + push @ heavy 10/8 cal ski 15 GHD Hip Extensions 40 Crossovers 5 Strict T2B restWeek PreviewMon- Bench/ Row/ Pull-up Tues- 3 rep Max OHS...
South Park - Olympic LiftingPush Jerk (1x3 @ 60% 1x3 @ 65% 1x2 @ 70% 1x2 @ 75% 1x2 @ 80%)Hang Power Clean (4x3 @ 50%)Snatch Push Press + Overhead Squat (3x3 @ 65%)...
Potrero Hill, South Park - CrossFitWOD (AMRAP - Rounds and Reps) 15 min AMRAP 15 Wall Balls 20/14# 12 Box Jumps 24/20 9 Hang Power Snatch 95/65 Lv1: 65/45 Lv2: 75/55 Lv3: 95/65L-Sit (Accumulate 2 mins for time. On rings or on boxes. Post time in notes)...
Potrero Hill, South Park - CrossFit LiteWOD (AMRAP - Rounds and Reps) 18 min AMRAP 18 Hang DB Snatch 15 Wall Balls 20/14# 12 Box Jumps 24/20 Lv1: 25/15 Lv2: 30/20 Lv3: 35/25FinisherHollow Hold (Time)Accumulate 2 min for time...
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...