by crossfitwylie | Aug 10, 2017 | WOD
WOD Strength 5 set of 3 Bench press at 85% of last weeks 3RM *perform max hollow position chin over bar hold b/n each set Conditioning AMRAP in 20 min, in teams of 2 alternate complete rounds: 5 Strict Pullups 10 Pushups 15 Air Squats 10 Deadlifts (185/125) 5 Bar...
by crossfitwylie | Aug 9, 2017 | WOD
WOD Mobility Calf Smash Hamstring Stretch Hip Mobility *coach’s choice on specifics Conditioning 5K Bike for Time: Rest 2 Minutes Alternating Tabata: Abmat Situps | R+ GHD to parallel Plank Hollow Hang on Bar or Rings...
by crossfitwylie | Aug 8, 2017 | WOD
WOD Strength Back Squat: 12 min to find heavy single with 10 sec pause in the bottom *this should NOT be a grind, as soon as acceleration drops considerably, stop Conditioning AMRAP in 20: 100M OH Carry (45/25 plate) | R+ 40ft. HS walk 18 Russian KB Swings (70/53)...
by crossfitwylie | Aug 7, 2017 | WOD
WOD Strength Deadlift: 6 sets every 2 min – 6 reps at 65% + 6 box jumps w/ step down Conditioning In teams of 4, 5 Rounds Each for Total Time: 20/18 Cal Row 12 Clapping Pushups Rest Partner B starts rowing as soon as Partner A gets off the rower, Partner C...
by crossfitwylie | Aug 6, 2017 | WOD
WOD Strength Clean: 60/3, 70/3, 75/3, 80/2, 85/2, 90/2 Conditioning AMRAP in 16 minutes: 7 Strict Pullups | R+ 4 Ring MU 10 Thrusters (95/65) 60 Double Unders Rest 1 minute Extra Before Front squat – deload week -5 sets of 5 at 70% *Pause for 3 sec. in bottom of...
by crossfitwylie | Aug 4, 2017 | WOD
WOD In teams of 2, alternating every minute, for AMRAP in 20 minutes: 5 Burpees 7 HSPU 10 Toes to Bar *start each minute with burpees, record total reps, scale HSPU with DB Pushpress Extra Before Snatch: Build to heavy single, no misses Clean & Jerk: Build to...
