by crossfitwylie | Jan 9, 2017 | WOD
WOD Strength Deadlift: 6 sets of 4 with 3 sec pause at top, building Conditioning 6 rounds – 1:00 min. on/2:00 min. off 10 OHS (115/75) Max KB swings in remaining time (53/35) R+ 8 rounds – 1:00 min. on/2:00 min. off 10 OHS (135/95) Max KB swings in...
by crossfitwylie | Jan 8, 2017 | WOD
WOD Strength Back Squat: 15 min to find 3RM Conditioning 3 Rounds for Time: 21 Thrusters (75/45) 15 Burpees over the bar 9 C2B Pullups R+ 4 Rounds for Time: 21 Thrusters (95/65) 15 Burpees over the bar 9 Bar MU Extra 10 min. EMOM – 2 rep Power snatch *start at...
by crossfitwylie | Jan 6, 2017 | WOD
WOD Strength 12 min. to find heavy Hang Snatch + Snatch for the day Conditioning In teams of 2, alternating movements, 6 rounds for time: 20 KB swings (53/35) 20 Thrusters (95/65) 20 KB situps (53/35) then 2x200M Farmers Carry (53/35s) Extra 12 min to find max Clean +...
by crossfitwylie | Jan 5, 2017 | WOD
WOD Strength 8 sets – building 3 Shoulder Press w/ 3 sec pause at top and bottom of each rep 5 Bent Over Row Conditioning AMRAP in 10 min: 10 CTB Pullups 10 Hang Clean & Jerks, 95/65 10 CTB Pullups 10 Hang Clean & Jerks, 135/95 10 CTB Pullups 10 Hang...
by crossfitwylie | Jan 4, 2017 | WOD
WOD Mobility – Before Warmup 1 min e/side Glute and Low Back Smash on Mob Ball 1 min e/side Couch Stretch 2 min Squat hold (use support or counter-balance as needed to maintain upright torso and neutral lumbar) Strength/Skill 5 Sets: Max Calories in 6 Pulls on...
