Warm-up: 1x: 400 m run 10 scap pullups 10 scap pushup 20 hollow rocks 20 KBS Skill/Warm-up cont: 2x: review movements first! Ring drops/ Supports x5 Hip to rings x5 Low ring rows* x5 *pull hands to rib cage 2x: w/bar Hang high pull x3 Muscle SN x3 Hang Power SN x3 Power SN x3 SN pull x 3 Strength: Every 90 sec- running...
Strength: 18 min to complete: 3 working sets of 3 Push Press 3 working sets of 2 Push Jerk 3 working sets of 1 Split Jerk *Off rack OK* WOD: 4 cycles: 3 min on/ 1 min off 4 Curtis P’s 8 T2B Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 Curtis P= 1 Power clean 1 R lunge 1 L lunge 1 Push...
Strength: 18 min to complete: 3 working sets of 3 Push Press 3 working sets of 2 Push Jerk 3 working sets of 1 Split Jerk *Off rack OK* WOD: 4 cycles: 3 min on/ 1 min off 4 Curtis P’s 8 T2B Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 Curtis P= 1 Power clean 1 R lunge 1 L lunge 1 Push...
Strength A: Every 90 sec for 6 sets 1 Snatch + 2 OHS Strength B: 8 min to work up to 90% Back Squat then every 90 sec for 5 sets: 1 Back Squat @ 90%-95% of 1 RM WOD: 3 rds for time 20 Russian KBS 20 V-ups 20 Jumping Air Squats Lv1: 53/35 Lv2:...
9:30 and 10:30 am Regular CrossFit Skill: Bar MU drills WOD: 4 rds 6 BMU 18 Box jumps 100m sprint 1 min rest Scaled: 4 rds 12 burpee pull ups 18 box jumps 100m sprint 1 min rest Finisher: Tabata hollow rocks Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/aug07/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and...
9:30 and 10:30 am Regular CrossFit Strength: Every 90 sec 3 sets of 3 Clean + Jerk 3 sets of 3 Cleans 3 sets of 3 Clean Pull WOD: 3rds of Partner Off/Def Offense: Barbell complex 8 DL 115/75 6 HPC 4 FS Defense: 20/16 Cal row 9am Lite N Tite To Be announced! Log your WOD scores here: [standout-css3-button...
Strength: Push Press 3x6 WOD: 10 rds Every 2 min 3 Push Press 6 Step ups (3 each leg) *pick load Ab finisher: 3 rds: GHD x15 30 sec Hollow Hold 30 sec Plank Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/aug05/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide...
Strength A: 8 min EMOM Power Snatch + Hang Squat Snatch *increase load each min as desired Strength B: Every 2 min for 10 min Back Squat 5 x 3 WOD: 12 min AMRAP 5-3-1 MUs 6-9-12 Hang Power Snatch Scale: 5+5-3+3-1+1 Pull-up + Push-up 6-9-12 Hang Power Snatch Lv1: 65/45 Lv2: 85/65 Lv3: 115/75 Log your WOD scores...
Strength: Deadlift 5-3-3-1-1-1 WOD: 7 min AMRAP 7 Ring PUs 21 DUs 14 V-ups Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/aug03/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free access to this tool for our member athletes....
Skill: 10 min AMRAP for quality/practice Ring MU Progressions- If you have Ring MUs, you still need to drill these! Lv1: 5 Ring Rows @ hard, 10-20 sec ring support hold (top), 10 GHD sit-ups Lv2/Lv3: 5 Banded transitions, 5 Hips to rings, 5 Ring support drops WOD: 5 rds...