Strength: Push Press 3x6 WOD: 10 rds Every 2 min 3 Push Press 6 Step ups (3 each leg) *pick load Ab finisher: 3 rds: GHD x15 30 sec Hollow Hold 30 sec Plank Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/aug05/"]WOD LOGGING[/standout-css3-button] Don't...
Strength A: 8 min EMOM Power Snatch + Hang Squat Snatch *increase load each min as desired Strength B: Every 2 min for 10 min Back Squat 5 x 3 WOD: 12 min AMRAP 5-3-1 MUs 6-9-12 Hang...
Strength: Deadlift 5-3-3-1-1-1 WOD: 7 min AMRAP 7 Ring PUs 21 DUs 14 V-ups Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/aug03/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free...
Skill: 10 min AMRAP for quality/practice Ring MU Progressions- If you have Ring MUs, you still need to drill these! Lv1: 5 Ring Rows @ hard, 10-20 sec ring support hold (top), 10...
Strength: Strict press 3x3 Benchmark WOD: "Diane" 21-15-9 Deadlift 225/155 HSPU then, 5 min to find a 1 rep max Strict Press Lv1: 135/95, box Lv2: 185/135, bar Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/aug01/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD...
Strength A: 5-7 min to work up to a heavy set of 6 Front Squats then, Every 2 min for 3 sets: 6 Front Squats Strength B: Every 90 sec x 5 sets 3...
Skill: Rope Climb Technique review Strength: Alternating 10 min EMOM -1 Rope Climb (BRING SOCKS) -20 sec hanging hollow hold from pull-up bar Lv1- 15-20 sec hang on rope or towel Lv2- with feet Lv3- Legless WOD: 3...
Strength A: 6 min EMOM 1 Snatch Balance + 1 OHS Strength B: 5x5 Deadlift WOD: Alternating Tabata (8 min) OHS T2B Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/July29/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging...
Skill: Tall Jerk Drills Strength: 8 min to work up to a heavy 1 rep Jerk (~85-90%) then, Every 2 min for 10 min (5 sets) 1 Jerk (from floor) 3-5 Strict Pull-ups- AHAP WOD: 4 rds for...
Strength A: Every 90 sec for 5 sets Hang Snatch 3 Strength B: Back Squat Every 3 min 3 attempts to find a heavy 10 rep set (take 10 min to warm up to a working set...