by crossfitwylie | Jul 20, 2017 | WOD
WOD Strength 5 set of 5 Bench press building to a max for the day Conditioning 11 min. AMRAP – Climb the ladder 3 Clean & Jerks (135/95) 3 Target Burpees (6″ above reach) 6 G2OH 6 Target Burpees **etc. adding 3 reps each round Extra Before 5 sets 10...
by crossfitwylie | Jul 20, 2017 | WOD
WOD Mobility Test Z-Press: 10 reps w/ BB Box Shoulder Stretch: 1 min Banded Hamstring Mob: 30 sec each position Retest Z-Press: 10 reps w/BB Conditioning/Skill EMOM for 15 minutes: 8 Strict Toes to Bar 3 Slow Controlled Wall Walks Max Cal on Bike *Scale T2B with...
by crossfitwylie | Jul 18, 2017 | WOD
WOD Strength Back Squat: APRE Set 1-50% of predicted 3rm/6 reps Set 2-75% of predicted 3rm/3 reps Set 3-Max Reps of predicted 3rm Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below **** Weight Change Based on Reps in set 3 Reps – Weight Change...
by crossfitwylie | Jul 17, 2017 | WOD
WOD Strength DL: APRE Set 1-50% of 3rm/6 reps Set 2-75% of 3rm/3 reps Set 3-Max Reps of 3rm Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below **** Weight Change Based on Reps in set 3 Reps – Weight Change 1-2 – Decrease 5-10# 3-4...
by crossfitwylie | Jul 16, 2017 | WOD
WOD Strength 2 Position Snatch (below knee + floor): Build to max for the day Conditioning AMRAP in 11 minutes: 300M Run 8 Strict Pullups 15 Russian KB Swings (70/53) Extra Before FS: APRE – Set 1-50% of predicted 3rm/6 reps Set 2-75% of predicted 3rm/3 reps Set...
