by crossfitwylie | Feb 6, 2017 | WOD
WOD Strength 5-8 sets (15 min): Power Clean + Power Jerk: build to heavy single 6 Alternating Pistols (technique work, scale as needed) Conditioning 3 Rounds for Time (4 rounds for R+): 30 Overhead Squat (65/45 | R+95/65) 20 Toes-to-Bar 90 Sec Rest *Weight should be...
by crossfitwylie | Feb 5, 2017 | WOD
WOD Strength Front Squat: Find 4RM in 5 sets Conditioning For total reps: 1 Min – Max Power Snatch (75/55) 2 Min – Rest 1 Min – Max Power Snatch 2 Min – Rest 1 Min – Max Power Snatch 2 Min – Rest 2 Min – Max C2B Pullups | R+...
by crossfitwylie | Feb 3, 2017 | WOD
WOD AMRAP in 20 minutes, in teams of two: 24 Wallballs (20/14) 20 Strict Pushups 16 Deadlift (225/155) 100 DU R+ Solo: 5 AMRAPs of 4 min. on/2 min. off: 12 Wallballs (20/14) (men shoot to 12′, women 10′) 10 HSPU – Open standard 8 DL (225/155) 60 DU...
by crossfitwylie | Feb 2, 2017 | WOD
WOD Open Workout 13.1 40 Burpees 75/45 pound Snatch, 30 reps 30 Burpees 135/75 pound Snatch, 30 reps 20 Burpees 165/100 pound Snatch, 30 reps 10 burpees 210/120 pound Snatch, as many reps as possible Scaled: 65/45 95/65 115/75 Extra Before Conditioning 3 sets: every 3...
by crossfitwylie | Feb 1, 2017 | WOD
WOD Mobility (Coaches choice of specific exercises) T-Spine Glutes Quads Lats Conditioning For Time: 1k Row 100 Abmat Situps 100 Air Squats 1k Run *Scale as needed.
