by crossfitwylie | Jan 20, 2017 | WOD
WOD Strength 12 min technique work on Snatch or Clean *use this time to work on the same movement and weight you are going to use during the metcon Conditioning 10 min. climb the ladder: 1 Strict Pullup 1 Full Clean (135/95) 2 Strict Pullup 2 Full Clean (135/95)...
by crossfitwylie | Jan 19, 2017 | WOD
WOD Strength 8 sets: 3 Weighted Pushups 8 KB Bent Over Rows Conditioning AMRAP in 5 minutes: 15 KBS (53/35) 10 Burpees 5 OHS (95/65) Rest 2 min, and repeat Extra 5 sets -Work up to 5rm weighted dip 6 min. EMOM E-30 sec. hollow hold on bar O-10 jerk grip OHS w/ empty...
by crossfitwylie | Jan 18, 2017 | WOD
WOD Mobility (before warmup) Medball OH Stretch 1 min Quad + IT Foam Roll 4 min Lat Foam Roll 1 min e/side Trap Smash w/ BB 1 min e/side Delt Smash on Wall w/ LX Ball 1 min e/side Endurance 2 Rounds for Total Distance 3 min Assault Bike 3 min Run (200M laps) 3 min Row...
by crossfitwylie | Jan 17, 2017 | WOD
Registration for 2017 CrossFit Open is live! Sign up now. WOD Strength Back Squat: EMOM for 8 min – 3 @ 72% Conditioning 5 rounds – 2:00 min. on/2:00 min. off 8 Pullups | R+ C2B Pullups 8 Goblet Squats (53/35) | R+ Alt. Pistols 8 Hang power cleans (115/75)...
by crossfitwylie | Jan 16, 2017 | WOD
WOD Strength 5 sets – each set AFAP 3.3.3 DL @60% (10 sec. rest between each triple) 5 Burpee Over Bar Rest 1 minute between sets Conditioning In teams of 3, one partner at each station, rotating for AMRAP, 3 min on / 3 min off for 4 cycles: 50 Double Unders |...
