21 Sep WOD- Thursday, Sept 22
Strength A: Push Press 3,3,1,1,1 Strength B: EMOM 10 Clean Pull + Cluster + Jerk WOD: with a Partner 2:15 min on/ 45 sec off - 4 rds 10 Cal Air Bike 10 DB Snatch On partner starts...
WOD Blog
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20 Sep WOD- Wednesday, Sept 21
Strength: 8-10 min to work up to 88-92% of 1RM Back Squat then, 15 min: -Every 3 min 3 Back squat @ 88-92% (5 sets) -super set w/ 3-5 strict pull-ups AHAP (5 sets)...
19 Sep WOD- Tuesday, Sept 20
WOD: 30 min running clock: "Heavy Grace" 30 Clean and Jerks 400m run penalty for dropping the bar Then in remaining time AMRAP: 25 KB Swings 50 Double Unders Scaled: 200m run penalty Lv1: 95/65, 35/18 Lv2: 125/85, 44/25 Lv3: 155/105,...
18 Sep WOD- Monday, Sept 19
WOD: Bar-Manda 9-7-5 Snatch (squat) Bar MU Lv1: 85/55 Lv2: 115/75 Lv3: 135/95 15 min CAP Strength: (after WOD) Find a heavy 1 rep Deadlift [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/sept/19"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero...
17 Sep WOD- Sunday, Sept 18
Strength A: Accumulate 90 sec L-hang for time Strength B: Strict Press 2-2-1-1-1 start at 90% WOD: 12 min AMRAP 2-4-6 Strict HSPU 8-10-12 Barbell Lunges (Front rack or Back rack) Lv1: 95/65 Lv2: 115/75 Lv3: 135/95 [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/sept/18"]WOD LOGGING[/standout-css3-button] Don't have...
16 Sep WOD-Saturday, Sept 17
8:30am Lite N Tite Strength: 4rds: 10 box step ups w/ db/kb 10 strict db press Partner WOD: 80-60-40-20-10 Toes 2 Bar One arm KB thruster Box Jumps Share Work 9:30 and 10:30am Regular CrossFit WOD: Partner WOD 80-60-40-20-10 Front Squat (increase) Toes to...
15 Sep WOD- Friday, Sept 16
Warm: MU drills 2x 5 Hip to ring 5 Transitions 5 Ring Supports/ drops Scaled: 2x 5 Ring Rows (low pull) 10 GHD situp 5 neg dips or ring support holds Skill: 30 sec on/off- 5 rounds 30 sec max MU/...
14 Sep WOD- Thursday, Sept 15
Warm: Row 250m @ +15s to average split for 500m 250m @ +8s to average split for 500m 250m @ 100% effort Strength: Deadlift 3-3-3-3-3 *Double overhand hook grip ONLY* Start at 75% and increase from there WOD: 3...
13 Sep WOD- Wednesday, Sept 14
Warm: Tall jerk and short step drills (5 min) Strength: Split Jerk w/ 3 sec pause in catch 3-3-2-2-1-1 (15 min) WOD: 1-10 Deadlift Hang Power Clean Shoulder to Overhead 10 Hand release push ups every 2 min *start with push ups Lv1: 75/55 Lv2:...
12 Sep WOD- Tuesday, Sept 13
Skill of the month training: Reverse tabata L-hang hold 10s on/20s off-8x Strength: Every 2.5 min: Back Squat 5x5 WOD: For max reps 3 min- Hang Power Snatch 3 min- Box Jump 24/20 2 min- Hang Power Snatch 2 min-...