CrossFit | Potrero Hill
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CrossFit | Potrero Hill
2y ago
Strength:
Every 2.5 min x 5 sets
3 Tempo back squats
5:0:5:0 @ 50-65%
WOD:
Buy-in: 75 sit-ups
Then, 4 rounds
50 Double unders
25 Dbl DB Front Lunges
Cash-out: 75 Sit-ups
Lv1: 25/15
Lv2: 35/25
Lv3: 50/35
Scale sit-ups to 50 or less
20 min cap
The post WEDNESDAY, DECEMBER 15TH appeared first on Potrero Hill CrossFit ..read more
CrossFit | Potrero Hill
2y ago
Skill:
Bar Muscle Up drills
WOD:
5 min AMRAP
9 DL 185/135
9 Pull-ups
2 min Rest
5 min AMRAP
6 DL 225/155
6 C2B pulll-ups
2 min rest
5 min AMRAP
3 DL 275/185
3 Bar Muscle-ups
Lv1: 135,155,185/ 95,105,125
Lv2: 155,185,225/ 105,135,155
Lv3: 185,225,275/ 135,155,185
The post TUESDAY, DECEMBER 14TH appeared first on Potrero Hill CrossFit ..read more
CrossFit | Potrero Hill
2y ago
SKILL:
Kipping HSPU tips and tricks
WOD:
5 rounds for time of:
60 Air Squats
30 Plank Up Downs (forearms to hands and back)
15 Handstand Push-ups
30 min time cap
The post MONDAY, DECEMBER 13TH appeared first on Potrero Hill CrossFit ..read more
CrossFit | Potrero Hill
2y ago
Benchmark Strength:
Bear Complex
7-7-7-7-7
Rest 3 min after each set
Cannot let go of bar
Finish:
3 x 30sec upside down KB hold (½ kneeling)
The post SUNDAY, DECEMBER 12TH appeared first on Potrero Hill CrossFit ..read more
CrossFit | Potrero Hill
2y ago
WOD:
For time:
800m run buy-in
Then,
10rds
7 Toes to bars
8 Box jumps
9 KBS
Then,
800m run cash out
*4 burpee EMOM once you come back from the run (and not during cash out run)
30 min time cap
Lv1: no burpees 25/18
Lv2: 2 burpees, 35/25
Lv3: 53/35
The post FRIDAY, DECEMBER 10TH appeared first on Potrero Hill CrossFit ..read more
CrossFit | Potrero Hill
2y ago
Strength:
BB Bent over Row
4 x 10
WOD:
Every 2 min- 6 sets
5 Deadlifts @70%
35 Double Unders
Rest reminder of the interval before starting again.
The post THURSDAY, DECEMBER 9TH appeared first on Potrero Hill CrossFit ..read more
CrossFit | Potrero Hill
2y ago
Strength:
Push Press 5×3
3 reps every 2 min for 5 sets
80-85%
WOD:
30 sec on/off -5 rounds
30 sec Push-ups for reps
30 sec rest
30 sec Ring support hold
30 sec rest
Finish:
Lat foam roll
The post WEDNESDAY, DECEMBER 8TH appeared first on Potrero Hill CrossFit ..read more
CrossFit | Potrero Hill
2y ago
Strength:
5×1 Back Squat
1 rep every 2 min for 5 sets
Start at 90%
WOD:
For time:
(Level 3)
400m run
9 Bar Muscle Ups
400m run
6 Bar Muscle Ups
400m run
3 Bar Muscle Ups
(Level 2)
400m run
15 C2B pull-ups
400m run
12 C2B pull-ups
400m run
9 C2B pull-ups
(Level 1)
400m run
21 pull-ups
400m run
15 pull-ups
400m run
9 pull-ups
*15 min time cap*
The post TUESDAY, DECEMBER 7TH appeared first on Potrero Hill CrossFit ..read more
CrossFit | Potrero Hill
2y ago
Warm-up:
EMOM 6
1 Clean and Jerk
Start at 50% and work up to WOD weight or heavier
WOD:
For time:
30 Cal Row
50 Wall Balls, 20/14
5 Clean and Jerks
20 Cal Row
40 Wall balls
5 Clean and Jerks
10 Cal Row
30 Wall Balls
5 Clean and Jerks
L3: 185/125
L2: 135/95
L1: 95/65
PEEK into the WEEK…
Tues- squat dominant (5×1 back squat)
Wed- push dominant
The post MONDAY, DECEMBER 6TH appeared first on Potrero Hill CrossFit ..read more
CrossFit | Potrero Hill
2y ago
A.
EMOM 5
Snatch high pull + hang power snatch + OHS
B.
Every 2 min x 10 sets
3 Snatch (any style)
Start @ 45% and increase as desired
Touch and go is optional
C.
3 min accumulated plank hold for time
PEEK into the WEEK…
Monday- long and heavy
Tues- squat dominant (5×1 back squat)
Wed- push dominant
The post SUNDAY, DECEMBER 5TH appeared first on Potrero Hill CrossFit ..read more