by crossfitwylie | Jul 9, 2017 | WOD
Monday is the last day to pre-order a shirt. WOD Strength Hang Clean (below knee): 60/3, 70/3, 75/3, 80/2, 85/2, 90/1 Conditioning AMRAP in 12 minutes: 50 Double Unders 12 DB Lunges (50/35) 12 DB Thrusters (50/35) *for lunges hold DBs at side. Extra Before FS: APRE...
by crossfitwylie | Jul 7, 2017 | WOD
WOD In Teams of Two, Alternating Complete Rounds, for 5 Rounds Each for Time: 100M Sprint 5 Power Snatches (135/95) 5 Burpee Box Overs (24/20) *Scaled Weight: 60% of best snatch Extra Before 5 min – EMOM: Power clean + FS + Push Press building -rest 1 min. 9...
by crossfitwylie | Jul 6, 2017 | WOD
WOD Strength 5 Sets, alternating: A) Build to 2RM Bench Press w/pause on chest B) 20 sec. chin over bar hold Conditioning “13.3” As Many Reps As Possible in 12 Minutes: 150 Wallballs (M=20lbs 10′ target, F=14lbs 9′ target) 90 Double-unders 30...
by crossfitwylie | Jul 5, 2017 | WOD
WOD Mobility Calf Smash – 3 minutes Delt Smash w/ LC ball on wall – 2 min each Psoas Smash with large ball – 2 min Conditioning For Time: Bike 60/40 Cal then 6 Rounds of – 200M Run 30 Second Plank...
by crossfitwylie | Jul 4, 2017 | WOD
WOD Skill Work Double Under Clinic Courtesy of Mute Sports Conditioning 3 Rounds for time (14 min cap): 30 Double Unders 20 DB Deadlifts (50/35) 10 DB Push Press (50/35) | R+ HSPU Extra Behind the neck jerk + Jerk from blocks/rack: 50/1+5, 60/1+4, 65/1+3, 70/1+2,...
