by crossfitwylie | May 1, 2017 | WOD
WOD Strength Deadlift: 3 sets of 15 at 75% of 10+RM Conditioning 5 Rounds for Time: 6 Power Cleans (155/105) 9 Pullups | R+ C2B 12 Weighted Stepups (35/20 to 20″) After 3rd round rest 3 minutes, then finish strong Extra Before Clean From Blocks above knee, Every...
by crossfitwylie | Apr 30, 2017 | WOD
WOD Strength Hang Snatch from mid-thigh: 50/3, 60/2, 70/2, 75/2, 80-90/1*4 Conditioning 20 min. EMOM 1- 8 Double DB Clean and Jerks (50/35) 2- 12 GHD situps to parallel 3- 40 Double Unders 4- 12/8 Ring dips Scaled Options 1- 8 Double DB Clean and Jerks (35/20) 2- 16...
by crossfitwylie | Apr 28, 2017 | WOD
WOD Conditioing In teams of two, AMRAP in 15 minutes, alternating movements: 10 OHS (95/65) 10 Front Squats (95/65) | R+ Alt. Pistols 10 Hang power snatch (95/65) 10 Burpees Over Bar 10 OH Lunges (95/65) Strength 4 Sets Not for time: 20 empty bar RDL 20 weighted...
by crossfitwylie | Apr 27, 2017 | WOD
WOD Strength 5 Sets: 3 Bench Press – building 10 Banded Tricep Extensions Conditioning 4 Rounds for Time: 5 Squat Cleans (135/95) 50 DU 10 Shoulder to OH | R+ Strict HSPU Rest 2 minuts Extra Before Class 10 min. EMOM E-8 e/arm kneeling DB press O-5 strict...
by crossfitwylie | Apr 26, 2017 | WOD
Mobility 3 min Child Pose 90 sec e/side Pigeon 2 min Wall Squat on Back 2 min Foam Roll Quads Conditioning 2 Rounds for Time: 200M Sprint 25 Abmat Situp 100M Farmers Carry AHAP 25 Abmat Situps
