by crossfitwylie | Aug 17, 2017 | WOD
WOD Strength Strict Press: Find 1RM Conditioning 5 Rounds for Time: 200M Run 10 Deadlifts (185/115) Extra Before 4 sets: 12 KB bent rows 12 bent dumbell fly 4 sets: 6 Hollow/arch kips w/ towel between feet and eyes on horizon5 sets...
by crossfitwylie | Aug 16, 2017 | WOD
Great work on the squats!!! Let’s finish this week strong! WOD Conditioning “Power and Grace Performance Dry-Athalon” 2K Row 150 Cal Assault Bike 2 Mile Run Larger classes may need to start at different stations. Scaled: 1K Row 75 Cal Assault Bike 1...
by crossfitwylie | Aug 15, 2017 | WOD
WOD Strength Backsquat: Find 1RM 5/50, 3/60, 2/70, 1/80, 1/90, 1/95, 1/100+ Conditioning For Time: 50-40-30-20-10 Abmat Situps Air Squats 10 Box Jump Overs (24/20) *Follow the rep scheme for squats and situps, finishing each round with 10 Box Jumps Extra Push Jerk: 12...
by crossfitwylie | Aug 14, 2017 | WOD
WOD Strength Deadlift: Find 1RM **be very smart, this should be relatively smooth… do NOT compromise back and not be able to train for the rest of the week Conditioning 1min on / 1 min off for AMRAP in 18 min: 2 Rope Climbs 20 Kettlebell Swings (55/35) 10...
by crossfitwylie | Aug 13, 2017 | WOD
WOD Strength Snatch: Work up to heavy single Conditioning AMRAP in 12 minutes: 21 Deadlifts (135/95) 15 Toes To Bar 9 OverHead Squats (135/95) Extra Before Front squat – Find 1rm -5/50, 3/60, 2/70, 1/80, 1/85, 1/90, 1/95, 1/100+ 5 min. EMOM – 20 Handstand...
by crossfitwylie | Aug 11, 2017 | WOD
WOD In Teams of 2, one partner working at a time, 2 Rounds for Time: 600M Run Together 100 Double Unders 80 Wallballs (20/14) 60 Walking Lunges w/ 45/25 Plate 40 Toes to Bar Extra Before 12 min to find max for complex: Snatch pull to explode + Snatch from below knee +...
