Strength: Every 2 min for 7 sets 3 Position Snatch (Floor, Low hang, high hang) *Work at a weight that is solid each set. WOD (10/4/13 repeat): 5 rounds for time 10 OHS 10 T2B Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 WOD Prep with Yasmen 1. Banded Heel Cord- Anterior Approach 2. Psoas Smash and Floss 3. Overhead Tissue...
Labor Day Schedule for Today: 8:30 am Elements 9:30 and 10:30 am regular class 9:30 Barbell Club Labor Day Partner WOD: 1 round: 5 sled push/pulls 10 tire flips 1 min rest 2 rounds: 200 m farmer carry (one arm) 20 KB SN (one arm) -1 min rest- 3 rounds: 30 DU 15 single arm thrusters (KB) -1 min rest- 4...
Labor Day Schedule for Monday, Sept 1: 8:30am Elements 9:30 and 10:30 am regular class 9:30 Barbell Club Strength: Bench Press- Find 1 rep max. Then drop 15% and do max reps WOD: Every 90 secs for 8 rounds 30 Grasshoppers 20 Jumping Lunges [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/Aug/31"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging...
Labor Day Schedule for Monday, Sept 1: 8:30am Elements 9:30 and 10:30 am regular class 9:30 Barbell Club Mobility: 1. Banded Heel Cord- Anterior Approach x20 2. Banded Heel Cord- Posterior Approach x20 3. Overhead Tissue Smash 4. Spider Lunge Warm: (partners) 200 m run junk yard dog- part 1 200 m run Junk yard dog-part 2 Burgener...
Labor Day Schedule for Monday, Sept 1: 8:30am Elements 9:30 and 10:30 am regular class 9:30 Barbell Club Mobilize: 1. Ankles: Banded Heel Cord- Anterior Approach 2. T-spine: T-spine smash 3. Hips: Trailing Leg Hip Extension WOD: "Jack" For time: 1000 m row 30 Front Squats @55% 30 Pull-ups Lv1: 95/65 Lv2: 125/85 Lv3: 145/105 *FS from floor *weight...
Labor Day Schedule for Monday, Sept 1: 8:30am Elements 9:30 and 10:30 am regular class WOD- Wednesday, Aug 28 Skill work: 3 rounds- 5 Skin the Cats 5 Swing Hip to Rings 5 Parallelets/Box Shoot Through (with push-up and dip) 5-10 Ring Dips/ Ring Supports WOD: 30 sec interval/30rest 6 rounds- 30 sec...
Labor Day Schedule for Monday, Sept 1: 8:30am Elements 9:30 and 10:30 am regular class WOD- Wednesday, Aug 27 (3/6/14 repeat) Strength: Split jerk 6 x 1 @ 85-90% of 1 RM WOD: 8 min AMRAP 15 S2O @ 95/65 or 40% 1rm 15 S2O @ 115/85 or 50% 1rm 15 S2O @...
WOD- Tuesday, Aug 26 Warm-up: agility ladder drills Strength: Back Squat Every 2 min 4 @ 70%- 5 sets WOD: Buy in- 6- 50 ft drags with heavy sled/prowler/ tire (straps) then, 9-6-3 Squat cleans @ 80% L-Sit Pull-ups Lv1: Power clean + FS, Banded Strict pull-ups Lv2: Strict Pull-ups Lv3: L-Sit pull-ups WOD Prep with Yasmen-...
WOD- Monday, Aug 25 Benchmark WOD: “Filthy Fifty” 50 Box Jumps 24/20" 50 Jumping pull-ups 50 KBS 50 Walking Lunges 50 K2E 50 Push Press (45/35) 50 Good mornings (45/35) 50 Wall balls 50 Burpees 50 Double unders Scale: “Dirty 30” WOD Prep with Yasmen- how to prepare before the WOD 1. Low Back Warm-Up and Stretch 2....