Strength: Segment Clean Pull (1 inch from floor, above the knee, hip, shrug) + Power Clean 12 min to work up to a heavy set, and perform 3-5 sets at the same weight. WOD: For time 100 Double Unders, then 3 Rounds 10 Power Cleans...
Strength 1: 12 min to work up to a heavy set of 1 Strict Press + 2 Push Press + 3 Push Jerk Strength 2: Then take 80% of that weight from STR 1 and perform AMRAP Strict Press + AMRAP Push Press + AMRAP Push Jerk Benchmark WOD:...
Mobilize: 12 min to mobilize hips, ankles, and shoulders 1. Trailing Leg Hip Extension 2. Banded Heel Cord- Anterior Approach 3. Banded Heel Cord- Posterior Approach 3. Overhead Tissue Smash Warm up: 3 sets at light (~ 40%-50% 1RM Snatch) 1 SN DL Shrug + 1 SN DL High Pull +1...
Strength: Front Squat 4-3-2-1-2-3-4 *Goal is to try and keep adding weight with each set WOD: 10 min AMRAP 7 Front Squats @ 155/105 100m Run 7 Box Jump @ 30/24 Finisher: 3, 1 minute plank holds, rest 30 sec in between each one. WOD Prep with Yasmen- How to prepare your body before...
Strength: Strict Weighted Pull Ups 3-3-3-3-3 Weighted Push Ups 3-3-3-3-3 WOD: 3 Rounds for time 35 Sit Ups 25 Hand Release Push Up WOD Prep with Yasmen- How to prepare your body before the WOD 1. Psoas Smash and Floss 2. Overhead Tissue Smash [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/apr/21"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and...
Skill: Double Under Technique 3 min Max Double Unders WOD: 16 min AMRAP 4 Bar Muscle Ups* 8 Power Cleans (135/95/55-65% 1 RM) 24 Double unders *sub for 6 burpee C2B pull-up/8 burpee pull-ups ...
Partner WOD: 5 rounds Run 200 m 10 burpee box jumps 10 SDHP 75/55/40-50% 1RM 10 Thrusters 75/55/40-50% 1RM rest *One partner does an entire round as the other partner rests WOD Prep with Yasmen- How to prepare your body before the WOD 1. Overhead Banded Distration 2. Barbell Calf Smash 3. Forearm Ball...
Paleo Challenge Hydrostatic Weigh-in is today! Make sure to reserve a spot to test your body composition. Anyone not part of the paleo challenge is welcome to do this. The Fitness Wave Norcal truck will be parked out front of the box. Bring a swimsuit! WOD/Warm-up:...
Paleo Challenge Ends Saturday! Sign up for a dunk time if you haven't already. There are still spots available. Strength: Bench Press Warm up sets: x 12 x 8 x 6 x 4 Working sets: 4 x 2. Maintain the same weight for all 4...
8 min to work up to 70% of 1RM Squat Clean Strength: 10 min EMOM Odd min: 5-10 Strict Pull Ups Even Min: 1 Squat Clean @ 70% 1 RM Squat Clean + AMRAP Front Squats WOD stations: a) 3 min AMRAP 50’ sled push/ rope pull (45/15) 3-5 min rest b)...