Potrero Hill, South Park - CrossFitSkill/Strength (4 Rounds for weight)4 rounds for quality: 10 Strict Toes-to-Bar (straight knee) 10-15 Hip Extensions (GHD)- weightedWOD (10 Rounds for reps)10 rounds 30 sec Row for Cal 30...
Potrero Hill, South Park - CrossFitSkill/Strength (4 Rounds for weight)4 rounds for quality: 10 Strict Toes-to-Bar (straight knee) 10-15 Hip Extensions (GHD)- weightedWOD (10 Rounds for reps)10 rounds 30 sec Row for Cal 30...
Potrero Hill, South Park - CrossFitSkill/Strength (4 Rounds for weight)4 rounds for quality: 10 Strict Toes-to-Bar (straight knee) 10-15 Hip Extensions (GHD)- weightedWOD (10 Rounds for reps)10 rounds 30 sec Row for Cal 45...
Potrero Hill, South Park - CrossFitWendler Press, Week 1 (Add 5# to each set for cycle 2.)65% x 5 75% x 5 85% x Max reps All % based on 90% of 1...
Potrero Hill, South Park - CrossFitWendler Press, Week 1 (Add 5# to each set for cycle 2.)65% x 5 75% x 5 85% x Max reps All % based on 90% of 1...
Potrero Hill, South Park - CrossFit1 Clean + 2 Front Squat (EMOM 6 Work up to WOD weight)WOD (Time) For Time 6-9-12-9-6 Lateral Bar Burpee Front Squat Chest-to-bar Pull-up Lv1: 115/75 ...
Potrero Hill, South Park - CrossFitHSPU Technique-Headstand (against wall/ free) -kicking up to wall -lowering to headstand -how to kip upDiane (Time)21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-UpsLv1: 135/95 Lv2: 185/125 Lv3: 225/155 Scale HSPU to...
Potrero Hill, South Park - CrossFitHSPU Technique-Headstand (against wall/ free) -kicking up to wall -lowering to headstand -how to kip upDiane (Time)21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-UpsLv1: 135/95 Lv2: 185/125 Lv3: 225/155 Scale HSPU to...
Potrero Hill - CrossFitWOD Prep (Weight)3 rounds 10-15 Banded Pallof Press 50ft Upside down KB carry, pick loadWOD (Time)For time 1-2-3-4-5-6-7-8-9-10 Double DB Renegade Row Double DB Thrusters Lv1: 25/15 Lv2: 35/20 Lv3: 50/35 Rx Renegade Row = Push-up,...
Potrero Hill - Olympic LiftingSplit Jerk (60% 2x3 65% 2x3 70% 1x2 75% 1x2 80% 1x2)Block Power Clean (4x3 @50% (above knee))Snatch Push Press + Overhead Squat (3 x [3+2] @ 65%)...