by crossfitwylie | Jun 8, 2017 | WOD
WOD Strength 5 sets: 12 Alt. Seated DB Press – building 5 Ring Rows w/ 3 sec. Pause at Top Conditioning 4 Rounds for Time (20 min cap): 11 Power Cleans (155/105) 2 Rope Climb 11 Burpee Over Bar 2 Rope Climb Scale 4 Strict PU per 2 Rope Climb Extra Before 6 Sets...
by crossfitwylie | Jun 7, 2017 | WOD
REMINDER: YOGA only at 5PM WOD Mobility Pec Smash 1 min e/side Tricep Smash 1 min e/side Squat Stretch (elbow to knee) 3 min e/side Athlete/Coaches Choice Conditioning 6 Rounds times: 500M Row Rest 1:1 (or less than 2 min) **Compare to Wed 5/24...
by crossfitwylie | Jun 6, 2017 | WOD
WOD Strength Back Squat: APRE – Deload 3 sets of 10 repetitions at 80% of tested 6rm from 3 weeks ago Conditioning Tabata: Push Ups Abmat Situps Double Unders *8 Rounds of each exercise, 20 sec on 10 sec off, lowest round counts. Complete all of the pushup...
by crossfitwylie | Jun 5, 2017 | WOD
WOD Strength DL: APRE – Deload 3 sets of 10 repetitions at 80% of tested 6RM from 3 weeks ago Conditioning AMRAP in 15 minutes: 12 Burpees Over Bar 10 OHS (95/65) 8 Toes to Bar Rest 1 Minute Extra Before 3 position clean – Find max in 5 sets -mid-thigh,...
by crossfitwylie | Jun 4, 2017 | WOD
WOD Strength High Hang Snatch from hip: Build to heavy set of 3, with any extra time complete drop sets at 90% of best triple Conditioning “Helen” 3 Rounds for Time: 400M Run 21 Kettlebell Swings (53/35) 15 Pullups Extra Before FS: APRE – Deload 3...
by crossfitwylie | Jun 2, 2017 | WOD
WOD Strength Power Snatch: 10 minutes to build to heavy double working on technique Conditioning 6 Rounds for Time, in teams of 2, alternating movements: 200M Run 15 Toes-to-Bar 15 Deadlifts (225/145) Extra Before 6 min. EMOM: 2 power snatch – building rest 2...
