Gymnastics accessory: 3x: 5 Shoot-thrus (no push-up or dip) 30 sec hollow hold Strength: Strict press 5x5 complete 1 set every 2 min @60-65% of 1 rm WOD: 10 min AMRep Barbell Curtis P Increase weight by 10# every 10 reps Starting weights: Lv1:...
STRENGTH: Back squat Wendler w4,c1 Tempo 3:0:3:0 40% + 10# x5 50% +10# x5 60% + 10# x5 (all % are based off 90% of 1 RM) WOD: 20 min AMRAP 10 pull-ups 20 push ups 30 air squats PEEK into the WEEK...
WOD A. 7 min AMRep Row 1k Max Snatches in remaining time Lv1: 75/55 Lv2: 105/70 Lv3: 135/95 5 min rest WOD B. 10 min AMRep 1 mile run Max Clean and Jerks in remaining time Lv1: 115/75 Lv2: 135/95 Lv3: 185/125 Tip: scale row to...
Strength: Deadlift Wendler week 3, cycle 2 75%+10# x5 85%+10#x3 95%+10# x max reps (all % are based off 90% of 1 RM) Lite N Tite Option 5 sets, alternating 8 Single Leg Deadlift (per leg) 8 Ring Rows WOD: 5 rounds 20...
STRENGTH: Every 3 min x 5 sets 8 Strict press @ 50-60% of 1 rep max WOD: 40 sec on/ 20 sec off- 6 rounds 40 sec- Box jump overs for reps (24/20") 20 sec rest 40 sec...
Strength: Back Squat Wendler week 3, cycle 2 75% + 10# x 5 85% + 10# x 3 95% + 10# x max reps (all % are based off 90% of 1 RM) WOD: 12 min AMRAP 8 Double...
Skill: Bar Muscle-up drills Research! Watch this Video WOD: 10 rounds for time 3 Burpee Bar MU/ 5 burpee C2B/ 5 Burpee Pull-up 10 Wall Balls, 30/20# Run 100m Rest 1 min WB scaling goal: Go heavier or higher than...
Skill: 10 min Handstand practice WOD: For time: 15 Deadlifts 50ft Handstand walk/ 5 wall walks 15 Deadlifts 25 Strict HSPU 15 Deadlifts 25 Strict HSPU 15 Deadlifts 50ft Handstand Walk/ 5 wall walks Lv1: 135/95 Lv2: 185/125 Lv3: 225/155 1 wall walk...
Attention! We are pushing our launch to WODify to next week. Please email info@crossfitpotrerohill.com if you have any questions. WOD: for time 9-15-21-15-9 Ring Dips/ Push-ups 27-45-63-45-27 Double Unders Finisher: 4x alternating, for quality Filly mixed overhead carry...
Mobility: -Lat foam roll x 90 sec per side -OH banded distraction x 30 sec per side -Banded lat pull-down x 15-20 reps -Banded rocking spider lunge x 10 each leg Skill/ Technique: Every 2...