Mon – 09/08/2014

Whole Life Challenge – Starts Saturday

You can still join the CrossFit Wylie WLC TEAM!
We will meet Wednesday night at 7:00PM for a kick-off meeting and Q&A. It’s NOT mandatory, but this will be the best time to get help and questions answered. We will do the Whole Life Benchmark Workout on Thursday. If you can’t make it Thursday, make it up when you can.

The Pandemonium Project

For those brave enough to have signed up, ‘The Project’ will start at 7:30PM sharp, Friday night. Wear black. Bring a gym towel and hydration.

Due to the incredible response and participation at Pandemonium Friday Night, we will not have a normal schedule Friday.  We will have open gym from 5:30-9:00AM & 4:00-6:00PM. There will be coaches available and a WOD posted, but you are free to come in and work on whatever you want for as long as you want.


WOD

Snatch – 15-20 minutes of technique work with the 3 position snatch; hips, hang, low-hang. Nothing over 80% of 1RM Snatch.

For max reps:
3 minutes of Rowing (for calories)
Rest 60 seconds
3 minutes of Burpees Over the Box (24/20)
Rest 60 seconds
3 minutes of Wallballs (20/12)
Record each station separately, must go in order (waves).

Extra

It’s a deload week, stick to the percentages. If you want more work, do more warm-up reps/sets.

Clean & Jerk – 3×1@80%

Front squat – 3×2@80%

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