by crossfitwylie | Oct 18, 2016 | WOD
WOD Strength Jerk: 15 min to work to 3RM for the day Conditioning In teams of three, 3 rounds for time: 500M Row Relay Take turns rowing 500M, 3 each. Reset the rower each time, as you will also record your fastest 500M. Jog 200M during ‘rest’. EXTRA...
by crossfitwylie | Oct 17, 2016 | WOD
WOD Strength Clean: 10 min to find 3RM touch’n’go *focus on perfect position from the knee to the floor and back up. Hips down, chest up. Conditioning 3 Rounds for Time: 20 Wallballs (20/14) 200M Run 15 Wallballs (20/14) 100M Run Rest 90 seconds EXTRA...
by crossfitwylie | Oct 16, 2016 | WOD
WOD Strength Front Squats: In 10 min work to 3RM for the day Conditioning AMRAP in 12 Min: 6 Toes-to-Bar 8 HR Push-ups 10 Goblet Squats (70/55) EXTRA Strength Snatch Pull + Low Hang Snatch: all sets 1+1 50/2, 60/2, 70/2, 75/1, 80/1, 83-90/1*4 *every 90 sec. Skill 5...
by crossfitwylie | Oct 14, 2016 | WOD
WOD In teams of two, for time: Buy-in: 400M Run then… 8 Rounds of: 24 Wallballs 12 C2B Pullups | R+ 6 MU then… Buy-out: 400M Run Run together, break reps as desired. EXTRA Strength In 12 min. Work to max hang snatch + full snatch Rest 2 min. THEN at 14min....
by crossfitwylie | Oct 13, 2016 | WOD
WOD Strength Push Press: 5 sets of 3 working to heavy set Conditioning AMRAP in 2: 10 Burpees over Bar 10 Deadlifts (155/105) Rest 2 min AMRAP in 3: 12 Burpees over Bar 8 Deadlifts (185/125) Rest 2 min AMRAP in 4: 14 Burpees over Bar 6 Deadlifts (225/155) Rest 2 min...
