by crossfitwylie | Jun 4, 2017 | WOD
WOD Strength High Hang Snatch from hip: Build to heavy set of 3, with any extra time complete drop sets at 90% of best triple Conditioning “Helen” 3 Rounds for Time: 400M Run 21 Kettlebell Swings (53/35) 15 Pullups Extra Before FS: APRE – Deload 3...
by crossfitwylie | Jun 2, 2017 | WOD
WOD Strength Power Snatch: 10 minutes to build to heavy double working on technique Conditioning 6 Rounds for Time, in teams of 2, alternating movements: 200M Run 15 Toes-to-Bar 15 Deadlifts (225/145) Extra Before 6 min. EMOM: 2 power snatch – building rest 2...
by crossfitwylie | Jun 1, 2017 | WOD
WOD Strength 4 Sets: Max HS Walks around 4×6′ box (stallmat) 8 Single Arm Ring Rows e/arm 10/10/10 Chest supported I-Y-T’s *HS Walk < Shoulder Touches (8-12 reps) < Wallwalks < Plank into Pike Rower slide *Support Chest with abmat for I Y Ts...
by crossfitwylie | May 31, 2017 | WOD
WOD Mobility Lat Smash 2 min e/side Pec Smash 2 min e/side Tricep Smash 2 min e/side Child Pose 2 min Conditioning 2 Rounds for Reps: Max Cal on Rower in 90 sec rest 30 sec Max Abmat Situps in 90 sec rest 30 sec Max 30ft KB Farmers Carry (70/53) in 90 sec rest 30 sec...
by crossfitwylie | May 30, 2017 | WOD
WOD Strength BS: APRE – Set 1-50% of 6rm/10 Set 2-75% of 6rm/6 Set 3-Max Reps of 6rm Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below —— Weight Change Based on Reps in set 3 Reps – Weight Change 0-2 – Decrease 5-10#...
