Warm: Row technique review 2x: Partner 1-Row 250 Partner 2-DU while P1 rows then, 2x: P1- 20 Wall Balls P2- Spider lunges rd1/ push-up- downdog rd2 Skill Kipping/ Butterfly Pull-up tech. Review: thrusters tech Benchmark WOD: “Jackie” for time: 1000 m row 50 Thrusters...
Strength: EMOM 9 1-2-3-1-2-3-1-2-3 Power clean Increase every 3 min Wendler wk 1 Deadlift 65% x 5 75% x 5 85% x MR % based on 90% WOD: Partner WOD Off/Def 4rds Defense: 27-21-15-9 Cal AD Offense: 5 HPC 5 Burpees Lv1: 65/45 Lv2: 85/60 Lv3:...
Strength: Wendler wk 1 Strict Press 65% x 5 75% x 5 85% x MR % based on 90% Bench Press- (10 min) 4x8 WOD: CF Open 13.2 10 min AMRAP 5 Shoulder-to-Overheads, 115/75 lbs 10 Deadlifts, 115/75 lbs 15 Box...
Strength: Wendler wk 1 Back Squat 65% x 5 75% x 5 85% x MR % based on 90% WOD: 3rds for time 30ft Handstand walk/ 3 wall walks 3 Rope climb/ 6 rope walks/ 10 T2B 25...
Strength: 4,3,2,1 Snatch Balance Every 30sec for 6 min 1 Hang Snatch EMOM 6 2 OHS WOD: Every 2 min for 5rds 10 C2B 10 OHS Lv1: 75/45 Lv2: 95/65 Lv3: 125/85 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/Feb05/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB...
Feb Challenge NFL Combine: day 2 Vertical Jump distance Broad jump distance 8:30 am Lite n Tite For time: 200m row/run 10 Pull-ups 15 Box Jumps 20 Ball Slams 400m row 15 Pull-ups 20 BJ 25 Ball Slam 800m run 20 Pull-ups 25...
Strength: Every 90 sec- 12 min running clock High hang clean 3-3-3 Low hang lean 2-2-2 Clean 1-1-1-1 WOD: CF Games Open 15.4 8 min AMRAP 3 HSPU 3 Cleans 6 HSPU (185/125) 3 Cleans 9 HSPU 3 Cleans 12 HSPU 6...
February Challenge- NFL Combine: Day 1 Max reps Bench Press Rx 225/155 Scaled: @BW/ 70%BW WOD: 16 min AMRAP 100 DU 30 Front Squat 30 Burpees 75 DU 20 Push Press 20 Burpees 50 DU 10 Power Snatch 10 Burpees Lv1: 45/35 Lv2: 65/45 Lv3: 75/55 Log...
Strength: 5 Weighted Pull-ups Every 2 min for 10 min Lv1- Neg pull-ups/ or ring rows @ hard WOD: Every 2 min for 20 min Run 200m Finisher: 15 sec on/off L-Sit hold- 8 sets Log your WOD...
Benchmark WOD: "CrossFit Total" Find 1 rep Max of Back Squat (15 min) Strict Press (10 min) Deadlift (20 min) 6pm Lite n Tite WOD: 4rds for time 400 m run 21 KBS 53/35 12 Burpees Finisher: Tabata Hollow Rocks rest 2 min Tabata...