by crossfitwylie | Oct 6, 2016 | WOD
WOD Strength 5 Supersets: 6-10 Supinated Chinups 10 Close Grip Bench Press (hands just inside clean grip) Conditioning For time, 18-15-12-9-6 of (20 min cap): UB Power Snatch (95/65 | R+ 115/75)* Burpees Over the Bar *Each break = 4 TTB Penalty EXTRA Strength BS: in...
by crossfitwylie | Oct 5, 2016 | WOD
WOD Mobility Lat Smash with Foam Roller 1 min e/side Couch Stretch 1 min e/side Overhead Med Ball Stretch 1 min” Strength/Skill Overhead Squat: 6 sets of 3 working up to heavy but perfect triple. Try to beat last week. Conditioning 4 Rounds for Time: 400M Run 20...
by crossfitwylie | Oct 4, 2016 | WOD
WOD Strength Pushpress: 6 sets of 6 at 90% of 5RM Conditioning 5 Rounds for Reps, Rotate Every Minute: Row for Calories C2B Pullups | R+ Rope Climbs Assault Bike for Calories Rest Station *Start at different stations if needed. EXTRA Strength 10 min. to work to Split...
by crossfitwylie | Oct 3, 2016 | WOD
WOD Strength Hang Clean – In 10 minutes, work up to Heavy but Perfect Single THEN @ 75% of today’s best, 0ne full clean every 20 sec. for 3 min. Conditioning AMRAP in 14 minutes: 200M Run 7 thrusters (95/65 | R+ 115/75) 60 sec rest Extra Skill 4...
by crossfitwylie | Oct 2, 2016 | WOD
WOD Strength Front Squat: 5 sets of 2 @ 80-90% Conditioning 5 Rounds for Time: 12 Overhead Squats (95/65) 8 Toe-To-Bar 12 Burpees 8 Pullups Extra 12 Min EMOM: Snatch w/ 2 sec. pause 1″ below knee – build with no misses 5 sets on rings w/ towel b/n feet: -8 kips only...
