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...
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...
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/...
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...
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:...
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-...
WOD: For Time 10 HSPU 20 Burpees 30 Pull-ups 40 Wall Balls (20/14) 50 KBS (53/35) 100 DU 50 KBS 40 Wall Balls 30 Pull-ups 20 Burpees 10 HSPU Lv1: 35/15 Lv2: 44/25 Lv3: 53/35 [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/sept/12"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click...
Strength: 3 Snatch Pull Every 90 sec for 6 sets WOD: WOD: 10-1 Deadlift Ring Dips Lv1: 135/95 Lv2: 185/135 Lv3: 225/165 Finisher: 100 Med Ball sit ups toss with partner (sitting 4-5 feet apart) [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/sept/11"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging...
8:30 am Lite N Tite Warm: Agility ladder drills WOD CrossFit Team Series Event 2 Partner 200 DUs 75 T2B/Knee tuck 75 DB Push Press 100 Box Jumps Over 9:30 am and 10:30 am Regular CrossFit Strength: Strict Press 5-5-3-3-3 WOD: CrossFit Team...
Strength A: 7 min to work up to a heavy: 1 Clean + 2 Front Squats every 90 min- 6 sets Strength B: Back Squat 2 every 30 sec for 4 min (8 sets) @70% *challenge-...