8:30 am Lite N Tite: Teams of 2 Complete: Split 50 reps evenly 50 WBS 20/14 100m Run Each 50 Du's (or 150 Singles) 100m Run Each 50 American KBS 53/35 100m Run Each 50 Box Jumps 24/20" 100m Run Each 50 Burpees 100m Run Each 50 MB Sit-ups 100m Run Each 50 Russian KBS 53/35 100m Run Each 9:30 and 10:30...
Skill: HSPU kipping progression WOD: 3rds for time: 15 HSPU 400 Run Finisher: Accumulate 2 min L-sit hold See the weekly 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...
Strength: A: Every 90 for 6 rds 2 PC + 1 Jerk B: E90s for 3 rds 3 Clean Pulls WOD: 10rds 5 WBs @ 20/14 3 Chest 2 Bar 1 Deadlift Lv1: 135/95 Lv2: 225/155 Lv3: 255/205 (10 min cap) See the weekly program skeleton HERE. Log your scores on Beyond the Whiteboard Don't have a...
Strength: Bench 5x1 (15 min) WOD: 3 min AMRAP DB burpee (G2OH) 2 min rest 3 min AMRAP Burpee BJ overs 2 min rest 3 min AMRAP Double Unders See the weekly 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,...
Strength: Alt EMOM 10 -5 FS from floor @ 70% 1 RM clean -30 sec max Ring Push-ups WOD: For time 10 OHS 5 rope climbs 20 FS 4 rope climbs 30 BS 3 rope climbs Scaled: 10 OHS 15 Pull-ups 15 T2B 20 FS 12 Pull-ups 12 T2B 30 BS 9 Pull-ups 9 T2B Lv1: 75/55 Lv2: 115/75 Lv3: 155/105 6pm Lite N Tite "Plate" 25 Min AMRAP 10...
Benchmark WOD: “Fight Gone Bad” 3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10 ft Sumo Deadlift High Pull, 75/55 lbs Box Jump, 20 in Push Press, 75/55 lbs Row (calories) Rest 1 min See the weekly program skeleton HERE. Log your scores on Beyond the Whiteboard Don't have a BTWB...
Strength: Power clean 10 min to work up to a heavy 1 rep for the day Then drop to 70% of that for WOD. WOD: 12 min AMRAP 18-15-12-9-6-3 Row Cal 3-6-9-12-15-18 Power Clean @ 70% See the weekly program skeleton HERE. Log your scores on Beyond the Whiteboard Don't have a...
8:30 am Lite N Tite Skill: Forward rolls Handstand forward rolls WOD: 20 DB Cleans 53/35 50 Wall Balls 150 DU 50 Wall Balls 20 DB Cleans 15 min cap 9:30 and 10:30 am CrossFit Skill/Warm: 5 min HS practice Strength: Push press 4x8 E3M Partner WOD: 18 min AMRAP 40 Cal Row 30 G2OH 30 T2B 30 OHS 40 Cal Bike Lv1: 65/45 Lv2: 95/65 Lv3: 125/85 *share...
Strength: Back squat Every 3 min for 12 min 8,12,16,20 Back Squat 50-60% (same weight, all 4 sets) WOD: 2 min on/ 1 min rest 5x 10 Burpee BJ overs KB/DB Hang Squat Cleans for reps Lv1: 25/15 Lv2: 44/25 Lv3: 53/35 See the weekly program skeleton HERE. Log your scores on Beyond the Whiteboard Don't...
Skillz and Drillz: Ring MUs- 10 min 2 rds of -3-5 Hip to rings/ snap pulls -5 Ring supports/ ring drops -5 transitions, banded, jumping Strength: Snatch BTN PP + Snatch bal + OHS 3x3 @ light for technique and positioning Then, OHS 3x2 *15 min to complete all of it* WOD: Power Snatch 9,7,5 Ring...