Mon – 01/12/2014

10489858_10152651469862993_3635802952009824081_n

1 Day Oly Weightlifting Seminar – Sat, Jan 31
Great for everyone, beginners and experts.We will teach the Snatch and Clean & Jerk from scratch, including many accessory lifts.
-9AM – 4PM (at the latest)
-$40 for Members / $80 for Non-Members
-Email crossfitwylie@gmail.com to register.

Whole Life Challenge
Starts Jan 17th! Members, Friends, Family, Facebook Friends, Anyone can join the CrossFit Wylie WLC Team!
CLICK HERE TO REGISTER – share this link with your friends too!

WOD

Strength
Back Squat: 5×5@85% of 5RM from last week
If you missed the 5RM, use 70-75% of 1RM

Conditioning
4 Rounds:
10 Power Snatch (65/45)
10 Front Squats (65/45)

40 Burpees

4 rounds:
8 Shoulder to Overhead (115/75)
12 Box Jumps (24/20)

Extra
EMOM x 12 min:
Odd min: 1 Snatch between 80%-95%, increase only as form and speed allows
Even min: 30 sec ME UB MU

Snatch Pull: 100/3*3 sets

Post Comment

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s