Will you please take 2 mins to fill out this survey for our Mobility Class. Thank you! Skill Drills: Muscle-Up 2 rds (15 mins) 5 Swing Hip to Rings 5 Ring Supports 5 Kipping MU transition Drill WOD: 3 rds with a varied reps each round 800-400-200m run 20-15-10 Ring Dips Hang...
Will you please take 2 mins to fill out this survey for our Mobility Class. Thank you! WOD Prep- How to affect your position for better movement: 1. T-spine smash 2. Tricep Extension Smash 3. Banded Heel Cord- Anterior Approach Benchmark WOD: "Fran" 21-15-9 Thrusters Pull-ups Lv1: 65/45, jumping pull-ups Lv2: 75/55, banded strict Lv3:...
Will you please take 2 mins to fill out this survey for our Mobility Class. Thank you! Drills: Tall jerks w/ PVC and bar STRENGTH: Pause Jerks Wendler wk 4 % based on 90% of 1RM of Push/Split Jerk Deload week x5 @ 40% x5 @ 50% x5 @ 60% *Pause 3...
Will you please take 2 mins to fill out this survey for our Mobility Class. Thank you! STRENGTH: 1 ¼ Front Squats Wendler wk 4 % based on 90% of 1RM of DL Deload week x5 @ 40% x5 @ 50% x5 @ 60% SKILL: 3x3 Turkish Get Up (on each arm)...
Will you please take 2 mins to fill out this survey for our Mobility Class. Thank you! Skill: Handstand Push-ups drills STRENGTH: Snatch Grip DL Wendler wk 4 % based on 90% of 1RM of DL Deload week x5 @ 40% x5 @ 50% x5 @ 60% *if athlete cannot keep spine position...
STRENGTH: Floor Press Wendler wk 4 % based on 90% of 1RM of Bench Press Deload week x5 @ 40% x5 @ 50% x5 @ 60% WOD: 8 rounds for speed 2 Burpees 4 Push Ups 6 Air Squats Sprint 100 m rest 1 min. Each round is for time: post your average of the fastest and...
STRENGTH: Pause Back Squat Wendler wk 4 % based on 90% of 1RM Deload week x5 @ 40% x5 @ 50% x5 @ 60% WOD: Open 13.3 12 min AMRAP 150 WB “Karen” 90 DU 30 MU 20# @10’ 14# @9’ [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/feb/02"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide...
Burgerner Warm-up STRENGTH: 15 mins to Find a heavy 1 rep Snatch. -Must land in a lock out for it to count!!! WOD: Open 12.2 10 min AMRAP 30 Snatch @75/45 30 Snatch @135/75 30 Snatch @ 165/100 Max reps Snatch @ 210/120 [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/feb/1"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click...
Have you signed up for the Beyond the Whiteboard Challenge yet? No? What's That? One week left to sign-up. For more info, click here Strength: Make-up Wendler Week 3 % based on 90% of 1RM x5 @ 75% x3 @ 85% xmr @ 95% This is our final week and the heaviest...
Have you signed up for the Beyond the Whiteboard Challenge yet? No? What's That? One week left to sign-up. For more info, click here Strength a): Strict Press Wendler Week 3 % based on 90% of 1RM x5 @ 75% x3 @ 85% xmr @ 95% This is our final week and...