by crossfitwylie | Aug 13, 2017 | WOD
WOD Strength Snatch: Work up to heavy single Conditioning AMRAP in 12 minutes: 21 Deadlifts (135/95) 15 Toes To Bar 9 OverHead Squats (135/95) Extra Before Front squat – Find 1rm -5/50, 3/60, 2/70, 1/80, 1/85, 1/90, 1/95, 1/100+ 5 min. EMOM – 20 Handstand...
by crossfitwylie | Aug 11, 2017 | WOD
WOD In Teams of 2, one partner working at a time, 2 Rounds for Time: 600M Run Together 100 Double Unders 80 Wallballs (20/14) 60 Walking Lunges w/ 45/25 Plate 40 Toes to Bar Extra Before 12 min to find max for complex: Snatch pull to explode + Snatch from below knee +...
by crossfitwylie | Aug 10, 2017 | WOD
WOD Strength 5 set of 3 Bench press at 85% of last weeks 3RM *perform max hollow position chin over bar hold b/n each set Conditioning AMRAP in 20 min, in teams of 2 alternate complete rounds: 5 Strict Pullups 10 Pushups 15 Air Squats 10 Deadlifts (185/125) 5 Bar...
by crossfitwylie | Aug 9, 2017 | WOD
WOD Mobility Calf Smash Hamstring Stretch Hip Mobility *coach’s choice on specifics Conditioning 5K Bike for Time: Rest 2 Minutes Alternating Tabata: Abmat Situps | R+ GHD to parallel Plank Hollow Hang on Bar or Rings...
by crossfitwylie | Aug 8, 2017 | WOD
WOD Strength Back Squat: 12 min to find heavy single with 10 sec pause in the bottom *this should NOT be a grind, as soon as acceleration drops considerably, stop Conditioning AMRAP in 20: 100M OH Carry (45/25 plate) | R+ 40ft. HS walk 18 Russian KB Swings (70/53)...
