by crossfitwylie | Jun 29, 2017 | WOD
WOD Strength 4 sets: 5 turkish getups e/side building 5 wall walks Conditioning For Time (14 min cap): 60 Burpees Over Box (24/20) *EMOM, including 1st min: 3 Thrusters (115/75) Rest 3 Minutes then: 40 Cal Row For Time Extra Before 5 sets Weighted Dip: Build to 5RM...
by crossfitwylie | Jun 28, 2017 | WOD
WOD Mobility Banded Sampson Stretch: 2 min e/side Psoas Smash: 2 min Hip Flexor Smash: 1 min e/side Forearm Smash: 1 min /side Conditioning For total time: 1200M Bike 800M Row 400M Run 3 minute rest 400M Run 800M Row 1200M...
by crossfitwylie | Jun 27, 2017 | WOD
WOD Strength BS: APRE – Last week of 6s, stay with it! Set 1-50% of 6rm/10 Set 2-75% of 6rm/6 Set 3-Max Reps of 6rm 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 0-2...
by crossfitwylie | Jun 26, 2017 | WOD
WOD Strength DL: APRE – Last week of 6s, stay with it! Set 1-50% of 6rm/10 Set 2-75% of 6rm/6 Set 3-Max Reps of 6rm 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 0-2...
by crossfitwylie | Jun 26, 2017 | WOD
WOD Strength Hang Clean from Below Knee: 60/3, 70/3, 75/2, 80/2, 85/1*2 Conditioning 6 rounds – EMOM Min. 1- 15 Push Press (115/75) | R+ kipping HSPU Min. 2- 10 Burpees Over Bar Min. 3- 10 T2B | R+ 5 MU Extra Before FS: APRE – Last week of 6s, stay with...
by crossfitwylie | Jun 23, 2017 | WOD
WOD Strength/Warmup 4 sets: at a steady continuous pace -100m run -6 Strict PU Conditioning AMRAP in 10 min, in teams of two, alternating movements: 10 Alt. DB Snatch (50/35) 8 DB Goblet Squats (50/35) 6 Burpee Box Overs (24/20) Extra Before Find max 3 pos. clean...
