Warm-up/skill: 8 min handstand play Strength: Push Press Wendler wk 2, c2 70% +5# x3 80% +5# x3 90% +5# x3+ WOD: 3 rds: 3 min on/1 min off Row 200m Max rep Thrusters Lv1: 75/55 Lv2: 95/65 Lv3: 115/75 *Start half class...
Skill: -Power Snatch Cycling review -Bar MU drills WOD: Open 16.3 7 min AMRAP 10 Power Snatch (75/55) 3 Bar Muscle-up Let's see if you have been practicing those Bar Muscle-ups! Scaled 7 min AMRAP 10 Power Snatches (45/35) 5 Jumping C2B...
Hero WOD: "Abbate" For time: Run, 1 mi 21 Clean & Jerks, 155# Run, 800 m 21 Clean & Jerks, 155# Run, 1 mi Lv1: 95/65 Lv2: 125/85 Lv3: 155/105 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/May09/"]WOD LOGGING[/standout-css3-button] Don't have a...
We have quite a few Mom's at our box! Cheers to you and all the hard work you put in to take care of yourself and your kiddos! HAPPY MOTHER'S...
Strength: Push Press wendler wk1, c2 (repeat) 65% +10# x 5 75% + 10# x 5 85% +10# x 5+ %based on 90% of 1 RM Partner WOD: 15 min AMRAP 30 OHS 100 DU/Lateral bar hops 30 S2OH 100...
Strength: Back Squat wendler week 1, cycle2 (repeat) 65% + 10# x 5 75% + 10# x 5 85% + 10# x 5+ % based on 90% of 1 RM WOD: for time "KB chipper" 30-25-20-15 -Goblet squat -KB...
Strength: 5rds 30 sec on/off Strict Pull-ups for reps Strict Ring Dips for rep Lv1: negatives/ push-ups Lv2: body weight Lv3: AHAP WOD: 20 min AMRAP 200 m run 6,4,2 HSPU Hang Power Clean Scaled: 200 m run 3,2,1 Wall Walk 6,4,2...
Strength: Deadlift Wendler week 1, cycle2 65% +10# x 5 75% +10# x 5 85% +10# x 5+ *% based on 90% of 1 RM Partner WOD: 90 sec Stations/ 15 sec rotation time, 3 rounds...
Warm/Skill: 4 min DU challenge/practice Tall Jerk Drills Strength A: EMOM 8 1 Power Clean + 1 Push Jerk + 1 Split Jerk Strength B: Push Press Wendler week 1- cycle 2 65% + 5# x 5 75%...
Strength A: EMOM 8 1 Snatch + 1 OHS Strength B: Back Squat Wendler week 1- cycle 2 65% + 10# x 5 75% + 10# x 5 85% + 10# x 5+ % based on 90%...