MON12OCT2015

If you’re not on the any of the social media outlets, you missed all of the highlights from this weekend’s Copperhead Weightlifting Championships. CrossFit Wylie took home 3 golds and a Silver! Great work Tyler, Sarah, Jeff, and Erik! Go checkout the CrossFit Wylie Facebook page for highlights!

WOD

Strength
Pause Front Squat: 60/3, 70/3, 75/3, 80/2, 85/2*2 sets

Conditioning
2 Rounds:
600m run @ 80%
200m jog @ conversation pace
400m run @ 80%
200m jog @ conversation pace
800m run AFAP
rest 4-6 min

Record 2 times for 800’s. If you don’t have time to complete everything, cut what you need to complete the 800’s. 

Extra

Snatch: Pull with pause at knee + hang snatch + snatch from floor ending with a 6 sec pause in the bottom of the full snatch:
Complete 2+1+1, in 5 sets find a max for the complex then drop 10% and complete 3 more sets

Snatch Pull to Knee: 6×3 @ 100% every 60 seconds

EMOM for 16 min:
Even: 2-4 Perfect MU + 15 sec. Hold at top of last rep
Odd: 3-6 strict HSPU + 10 sec. hold at top of last rep

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