A. Split Jerk Drills: -Positioning (w/ PVC) -Tall Jerks 3x3 @ light -Long step drill 3x3 @ light B. Every 90 sec- 4 sets 2 Pause Split Jerk* + 1 Split jerk (*2 sec pause in bottom of dip) C. Every 90 sec -3x 1 Clean+ 2 Split Jerk D. Every 2 min- 3x Clean +...
PARTNER WOD: For time Buy-in: Relay 20 shuttle runs, 50m Then, share work as desired: 100 Push Press, 65/45 100 Sit-ups 100 Wall balls, 20/14 then, Cash out: Relay 20 Shuttle Runs, 50m REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. PEEK into the WEEK...
WOD: 21.2/ 17.1 IMPORTANT! Read the movements standards HERE. For time: 10 Alternating Dumbbell Snatches, 50/35 lbs 15 Burpee Box Jump Overs, 24/20 in 20 Alternating Dumbbell Snatches, 50/35 lbs 15 Burpee Box Jump Overs, 24/20 in 30 Alternating Dumbbell Snatches, 50/35 lbs 15 Burpee Box Jump...
WOD: Tabata 20 sec on/10 sec off- 8rds of each: Row/Bike 1 min rest Jumping lunges 1 min rest Plank Mobility: A or B A. Shoulders Lat foam roll (2-3min each side) Banded overhead distraction -1 min per sideShoulder External rotation exercise 2.5/5# x10-15 reps. B. Legs Banded hip distraction 1-2 min per legAnkles: Calf smash...
WOD: For time Group 1 WOD Version 800m Run 30 Pull-ups 800m Row 30 Push-ups 400m Run 20 Pull-ups 400m Row 20 Push-ups 200m Run 10 Pull-ups 200m Row 10 Push-ups Group 2 WOD Version 800m Row 30 Push-ups 800m Run 30 Pull-ups 400m Row 20 Push-ups 400m run 20 Pull-ups 200m Row 10 Push-ups 200m Run 10 Pull-ups REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK...
STRENGTH: Every 2 min Behind the Neck Snatch Push Press 5-4-3-2-1 Work up to a heavy one rep VIDEO (1:1 ration to max snatch) WOD: 12 min Partner Relay (you go, I go) 6 Hang Squat Snatch 6 Box Jumps (24/20) Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class....
A. Every 90 sec x 3 sets 3 Tall Clean @ >40% (video link) B. Every 90 sec x 3 sets 3 High Hang Clean @ ~50% C. Every 2 min- 4 sets Hang Cleans 3-3-2-2 @<60% D. Every 3 min Back Squat 4x8 @ 65% REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before...
8:30 AM Lite N' Tite For time: 50 Cal row 50 Sit-ups 50 Dbl DB Deadlifts (50/35) 50 Step Overs 24/20" 50 Jumping Pull-ups 50 Air Squats 500m Run 9:30/ 10:30/ 11:30 AM CLASSES Strength: 30 sec Max Strict Pull-Ups, 90 sec rest- 5x WOD: For time 1000m Row 50 Deadlifts 30 Toes-Bars Lv1: 135/85 Lv2: 155/105 Lv3: 185/135 *15 min cap REQUIRED by the City...
WOD: CrossFit Games Open 21.1 Rx and Scaled Standards HERE For Time (15 min cap) 1 Wall Walk 10 Double Unders 3 Wall Walk 30 Double Unders 6 Wall Walk 60 Double Unders 9 Wall Walk 90 Double Unders 15 Wall Walk 150 Double Unders 21 Wall Walk 210 Double Unders Scaled= same rep scheme for "scaled wall walks" and single...
1 min stations, 5 rounds (30 min total) -2 Box pushes (45/25), 25m -Filly Mixed Carry 25m Total* (50/35) -Broad Jumps, 12m -L-hang (30 sec accumulated) -200m Run -Rest *Filly mixed carry is 12.5m each arm, 25 m total REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK...