SKILL Long step split jerk drills W/ light load *8 Minutes WORKOUT OF THE DAY 8 Minutes to work up to 75-80% of 1 RM Push Press Then: EVERY 2:00 X 6 SETS 1 Push Press + 1 Push Jerk + 1 Split Jerk Then: 10 Minutes to Find 1 RM Single...
STRENGTH EVERY 1:30 FOR 10 SETS 3 Front Squat (from ground) *Squat clean counts as 1 rep *Start at 65% and increase as desired FINISHER AMRAP X 5 Double Unders w/ penalty L1: No penalty L2: 3 Push-ups L3: 10 Push-ups *Yes push-ups count toward your monthly goal *Everyone does DU *Penalty...
WORKOUT OF THE DAY
TABATA - 8 ROUNDS OF EACH
Barbell Thruster 45/35
-1 Minute Rest-
Mtn Climbers
-1 Minute Rest-
Hang Power Snatch 45/35
-1 Minute Rest-
Cal Bike
-1 Minute Rest-
Hollow Hold
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SKILL Ring Muscle Up WORKOUT OF THE DAY EMOM X 8 MIN 1: Max Rep Ring Muscle up/ Jumping MU/Ring Dip MIN 2: :45 Wall Sit FOR TIME 400M Walking Lunge ____________________________________________________________ LITE N' TITE EMOM X 10 MIN 1: Max Plyo Push-up MIN 2: Max Russian Twist w/ Db...
WORKOUT OF THE DAY
CROSSFIT GAMES OPEN 20.2
AMRAP X 20
4 Dumbbell Thrusters 50/35
6 Toes-to-bars
24 Double Unders
Scaled:
4 Dumbbell Thrusters 35/20
6 Hangning Knee Raises
24 Single Unders
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PARTNER WORKOUT OFF/DEF X 3 DEF: 400M Run OFF: 12 Box Jump Over + 6 Burpees *18 MIN CAP FINISHER Accumulate 3 min in a Hollow Hold ____________________________________________________________ LITE N' TITE ROWING INTERVALS Every 2:00 X 10 250M/200M Row FINISHER Quad Smash/Mobility CURRENT WEEK PROGRAMMING Log your scores on Beyond...
WORKOUT OF THE DAY FOR TIME 30-20-10 Cal Row Wall balls 20/14 *5 Clean/Jerk after each set *15 MIN CAP L3: 185/125 L2: 135/95 L1: 95/65 CURRENT WEEK PROGRAMMING Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here...
WORKOUT OF THE DAY FINAL WEEK 6 - 20 REP BACK SQUAT CYCLE 20 Minutes to find a 20 rep max. *ADD 5 lb from last week ___________________________________________________________ LITE N' TITE AMRAP X 25 50 Cal Bike 50 DB Push Press 35/25 25 Box Jumps 25 Devil’s Press 35/25 CURRENT...
STRENGTH POWER SNATCH 3-3-3-3 *Same weight per set, increase as desired. Start at 70% of 1 RM WORKOUT OF THE DAY EMOM X 12 MIN 1: Max Rep Power Snatch 135/95 MIN 2: Max Rep V-ups CURRENT WEEKS PROGRAMMING Log your scores on Read More
STRENGTH CURRENT WEEK PROGRAMMING 10/6/19-10/12/19 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 this tool for our member...