WOD: EMOM x 6rds (30 min) Accessory circuit -5-8 Strict HSPU (Sub with seated box press) -10 Back extensions (45/35) -10-15 Bent over DB row (2 arm) -45 sec plank hold -Bulgarian split squats x4 each leg w/ DB See week program skeleton HERE. Log your scores on Beyond the Whiteboard Don't have a BTWB...
Come to this free nutrition workshop today @ 11:30am! 8:30am Lite N Tite, 9:30 and 10:30 CrossFit Class Strength: Turkish Get Up 3x1 each side @ heavy WOD: 20 min AMRAP with a Partner 100m Partner Box Carry 20 Box Jumps 24/20 30 Toes-2-Bar 40 Wall Balls (30/20) 50 Hang DB/KB Power Snatch 53/35 *Share work...
Strength: Every 2 min for 6 rds 1 Snatch Balance + 2 OHS WOD: 2 min ON/2 min OFF x 5 15/12 Cal Row OHS for reps Lv:1 65/45 Lv:2 75/55 Lv:3 95/65 See week program skeleton HERE. Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and join CrossFit...
Strength: Wendler Deadlift Week 1, cycle 2 (20 min) % based on 90% of 1RM 65%+10# x 5 75%+10# x 5 85%+10# x Max Reps WOD: 7 min AMRAP 7 Power Cleans 7 Lateral Burpee over bar Lv1: 75/55 Lv2: 95/65 Lv3: 115/85 See week program skeleton HERE. Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging...
Benchmark WOD: “Double Helen” 3rds 800m run 42 KBS (53/35) 24 Pull-ups *25 min cap* Scaled: “Helen” 400m run 21 KBS (53/35) 12 Pull-ups See week program skeleton HERE. Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free access to this tool for...
Warm/Skill: 3 rounds for quality (12-15 min) 10 Parallette Shoot Thrus (no push-up/dip) 30 sec Handstand holds, free or wall 4-6 Lateral Jumps @ high (pvc+box) Strength: Wendler Push Press Wk 1, cycle 2 (15 min) % based on 90% of 1RM 65%+10# x 5 75%+10# x 5 85%+10# x MR WOD: 30 sec on/off- 6rds Ring...
WOD: A: EMOM 6 min 2x3 Power Snatch 2x2 Power Snatch 2x1 Power Snatch E2M 7 min 1 Power Snatch B: Wendler Back Squat Cycle 2 Wk 1 (15 min) % based on 90% of 1RM 65%+10# x 5 75%+10# x 5 85%+10# x Max Reps Finisher: Wall Sits 3 x max hold See week program skeleton HERE. Log your scores on Beyond...
9:30 and 10:30 am CrossFit Skill: Rope climb technique WOD: -100m sled push -15 burpee box jump over (24/20) -25 db DL (50/35) -12/10 Rope Climbs -25 db DL (50/35*) -15 burpee box jump over -100m sled push* *outside *50# db in each hand RC scale: 30 strict knee raises/15 rope walks See week program skeleton HERE. Log your...
8:30am Lite N Tite 10-1 Squat Jumps with medball (20/14) 1-10 DB burpees (G2OH) Lv1: 20/10 Lv2: 25/15 Lv3: 35/25 100m MB run between sets 9:30 and 10:30 am CrossFit Strength: EMOM 6 (warm-up, increasing, start at 60%) 2x3 Cleans 2x2 Cleans 2x1 Cleans Then, 12 min to find 1 RM (squat) Clean WOD: 10-1 Squats...
Skill: Muscle up drills 2x Swings x5 Ring supports x10sec/ ring drops x5 Transitions x5 WOD: Each round for time 30/24 Cal Bike 15 V-Ups 10 KBS (70/53) 5 MU/ 7 C2B/ 9 Pull-ups REST 2 min Repeat x 3 Lv1: 53/35 Lv2: 62/44 Lv3: 70/53 See UPDATED week program skeleton HERE. Log your scores on Beyond...