STRENGTH
AMRAP X 20
1 Strict Ring MU/ 3 Strict Ring Dips
5 Strict HSPU
7 Strict Pull-up
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LITE N' TITE
AMRAP X 15
40 Lunges w/medball
200M Run w/medball
40 Sit-ups
200M Run w/medball
40 Push-up
Rest 5 Minutes
5 SETS
200M Sprint
Rest 1 Minute b/t
PROGRAMMING - WEEK 11/17-11/23
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WORKOUT OF THE DAY SNATCH COMPLEX E2MOM X 5 SETS 1 Power Snatch + 1 Hang Snatch + 1 OHS -Rest 2 Minutes- EMOM X 8 1 Snatch STRENGTH WENDLER DEADLIFT Week 1 % Based on 90% of 1RM 65% x 5 75% x 5 85% x MR Or Find 1 RM Deadlift Skip WOD if necessary! Log your...
WORKOUT OF THE DAY WENDLER STRICT PRESS Week 1 % Based on 90% of 1RM 65% x 5 75% x 5 85% x MR Or Find 1 RM back squat Skip WOD if necessary! FOR TIME 10-1 Shoulder-2-Overhead 1-10 Later Burpee Over Bar L1: 75/55 Lv2: 95/65 Lv3: 115/75 *12 MIN CAP ____________________________________________________________ LITE N' TITE 3...
WORKOUT OF THE DAY WENDLER BACK SQUAT Week 1 % Based on 90% of 1RM 65% x 5 75% x 5 85% x MR Or Find 1 RM back squat Skip WOD if necessary! 3 MIN ON/ 1 MIN OFF X 4 6 Gob Squats 9 KBS 12 Box jumps *restart each cycle Lv3:...
WORKOUT OF THE DAY FOR TIME 50-40-30-20-10 Sit-ups 25-20-15-10-5 Burpee Pull-ups CURRENT WEEK PROGRAMMING 11/10/19-11/16/19 Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free access to...
WORKOUT OF THE DAY CROSSFIT TOTAL!!!!!! FIND A 1 REP MAX: -Back Squat -Strict press -Deadlift ____________________________________________________________ LITE N' TITE "BARBARA" 5 ROUNDS FOR TIME 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats -3 Minutes Rest- CURRENT WEEK PROGRAMMING 11/10/19-11/16/19 Log your scores on Beyond the Whiteboard Don't have a...
WORKOUT OF THE DAY COMPLETE 3 CYCLES AMRAP X 4 30 Shuttle Runs (10 Meters) 20/15 Calorie Assault Bike or 75 Double Unders Then, Max Calorie Row Rest 4 Minutes between rounds. CURRENT WEEK PROGRAMMING 11/10/19-11/16/19 Log your scores on Beyond the Whiteboard Don't have a BTWB...
WORKOUT OF THE DAY CLEAN COMPLEX Every 1:30 X 5 Sets 2 Hang Power Clean + 2 Hang Squat Clean *Build to mod/heavy load 3 ROUNDS FOR TIME 15 Hang Squat Clean 115/75 800M Run ____________________________________________________________ LITE N' TITE STRENGTH DB Strict Press 4 X 8 -Super Set- 4 X 20 Hollow Rocks 3...
WORKOUT OF THE DAY SKILL Bar Muscle Up (10-12MIN) GYMNASTICS CONDITIONING Every 5 Minutes X 4 Sets 15/12 Cal Row 12 SA OH DB Lunge Steps 50/35 6 Bar Muscle-up CURRENT WEEK PROGRAMMING 11/10/19-11/16/19 Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account?...
WORKOUT OF THE DAY 12 MINUTE WINDOW Find a mod/heavy complex of: 1 Push Press + 2 Push Jerk + 1 Split Jerk *From the floor AMRAP X 7 4 Renegade rows (2 push-ups*) 7 Dbl DB SN *Scale w/ 1 push-up ____________________________________________________________ LITE N' TITE FOR QUALITY 100 Banded Glute Bridges 80...