by crossfitwylie | Oct 31, 2016 | WOD
WOD Strength Back Squat: 5 sets of 5 working to 5RM Conditioning 5 Rounds for Time: 200M Slamball Carry (20/12) 15 Push Jerk (135/95) Rest 90 seconds *R+: two ball carry, 165/105 weight EXTRA Strength 2 Pos Clean (Hang + Low Hang): 12 min. to work to max for complex...
by crossfitwylie | Oct 30, 2016 | WOD
WOD Conditioning Rx – AMRAP in 20 Minutes: 8 Front Rack Lunges (95/65 in place) 8 Burpees Over the Bar 8 Front Rack Lunges (95/65 in place) 8 Pullups Part B – At 22 min mark: 100 Abmat Situps for Time R+ “16.1” – AMRAP in 20 Minutes:...
by crossfitwylie | Oct 28, 2016 | WOD
WOD Strength Snatch: Work up to a heavy but perfect triple Conditioning In teams of 2, one partner working at a time: 70 Air Squats 20 Burpees 60 Goblet Squats (53/35) 20 Burpees 50 Front Squats (115/75) 20 Burpees 40 Overhead Squats (115/75) 20 Burpees EXTRA Strength...
by crossfitwylie | Oct 27, 2016 | WOD
WOD Strength Push Press: Find 5RM Conditioning For Time: 4 Rounds: 75 Double Unders 20 Pullups | R+ 7/4 Muscle-ups 1 Minute Rest EXTRA Strength FS: 10 min. to find 3rm … keep these smooth Skill 10 min. EMOM E- 6 scapula pullups + 10 sec. hold at top on last rep...
by crossfitwylie | Oct 26, 2016 | WOD
WOD Mobility Foam Roll Glute & Hamstring – 3 min Smash Pec & Triceps – 3 min Strength/ Skill 4 Supersets: 5 Strict Chin-ups (add weight as able) 3 Wall Walks w/ 5-second hold at top Conditioning – “CrossFit Golf” The objective of...
