by crossfitwylie | Jul 13, 2017 | WOD
WOD Strength 4-6 sets: Build to a smooth 3RM bench press for the day 20-40 sec. ring row hold w/ chest of rings after each set Conditioning 8 min. AMRAP 15 Power Clean (115/75) 12 Push Press (115/75) | R+ HSPU (open standard) 9 Bar Facing Burpees Extra Before 5 sets...
by crossfitwylie | Jul 12, 2017 | WOD
WOD Mobility Couch Stretch – 90 sec e/side KB Ankle Mob – 1 min e/side Banded Lat Mob – 1 min e/side Strength/Warmup 3 Sets DBall Ground to Over Shoulder: 10 Reps (heavy) Medball Clean: 10 Reps (medium) Conditioning 5 Rounds, 3 min on, 1 min off:...
by crossfitwylie | Jul 11, 2017 | WOD
WOD Strength BS: 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 1-2...
by crossfitwylie | Jul 10, 2017 | WOD
WOD Strength DL: 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 1-2...
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...
