Entries by crossfitwylie

SAT05AUG2017

WOD In teams of 2, alternating every minute, for AMRAP in 20 minutes: 5 Burpees 7 HSPU 10 Toes to Bar *start each minute with burpees, record total reps, scale HSPU with DB Pushpress Extra Before Snatch: Build to heavy single, no misses Clean & Jerk: Build to heavy single, no misses 3 sets of […]

FRI04AUG2017

WOD Strength Bench Press: 5 set of 3 working to 3rm for the day Conditioning AMRAP in 9 minutes: Climb the Ladder 3 Wallballs (20/14) 1 Bar MU 6 Wallballs 2 Bar MU …etc. adding 3 WB/1 Bar MU each round Scaled: 3 WB 3 C2B or Regular PU 6 WB 6 C2B or Regular […]

THU03AUG2017

WOD Mobility Glute Smash on Ball 2 min e/side Couch Stretch 2 min e/side Box Shoulder Stretch 2 min Conditioning AMRAP in 10 minutes: 100M Run 15 Abmat Situps 200M Run 25 Abmat Situps 300M Run 35 Abmat Situps …etc

WED02AUG2017

WOD Strength BS: APRE – 4/4 weeks – Last week! Set 1-50% of predicted 3rm/6 reps Set 2-75% of predicted 3rm/3 reps Set 3-Max Reps of predicted 3rm 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 […]

TUE01AUG2017

WOD Strength DL: APRE – 4/4 weeks – Last week! Set 1-50% of predicted 3rm/6 reps Set 2-75% of predicted 3rm/3 reps Set 3-Max Reps of predicted 3rm 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 […]

MON31JUL2017

WOD Strength Snatch: 60/3, 70/3, 75/2, 80/2, 85/2, 90/2 Conditioning AMRAP in 4 Rounds of: 3 min on / 1 min off: 14 C2B Pull-ups 14 DB Front Rack Lunges in place (50/35) 14 DB Deadlifts (50/35) *pick up where you left off Extra Before FS: APRE – 4/4 weeks – Last week! Set 1-50% […]