by crossfitwylie | Apr 11, 2017 | WOD
WOD Strength Back Squat: Set 1-50% of 10rm/12 Set 2-75% of 10rm/10 Set 3-Max Reps of 10rm Set 4-Max Reps based on * *Weight Change Based on Reps in set 3 4-6 – Decrease 5-10# 7-8 – Decrease 0-5# 9-11 – No Change 12-16 – Increase 5-10# 17+...
by crossfitwylie | Apr 10, 2017 | WOD
WOD Strength Deadlift: Double overhand/clean grip Set 1-50% of 10rm/12 Set 2-75% of 10rm/10 Set 3-Max Reps of 10rm Set 4-Max Reps based on * *Weight Change Based on Reps in set 3 8 or less – Decrease 10# 9-11 – No Change 12 or more – Increase10#...
by crossfitwylie | Apr 9, 2017 | WOD
WOD Strength Hang Clean: 40/2, 50/2, 60/2, 70/1, 75-85/1*4 Conditioning AMRAP in 18 min: 60 Double Unders 50ft walking prisoner lunge steps (hands on head) 40 Russian KB swings (70/55) 2 min rest between rounds Extra Before Class Front Squat Set 1-50% of 10rm/12 Set...
by crossfitwylie | Apr 7, 2017 | WOD
WOD Strength Front Squat: 10 min. to find 2RM with 5 sec pause in each *hold bar in front rack for 15 sec. between reps 1 and 2 Conditioning AMRAP in 24 min: 21 DL (185/135) 15 Toes to Bar 9 Over the Box Jumps (24/20) *Switch off every 4 min. Partner A works first 4...
by crossfitwylie | Apr 6, 2017 | WOD
WOD Strength 10 min. EMOM E-5 push press building w/o failure O-5 single arm DB row w/ pause at chest Conditioning 5 Rounds for Time: 9 Power Cleans (185/125) 6 Strict C2B | R+ Bar MU 10 Weighted Stepups | R+ alt pistols Extra Before Class 10 min. alt EMOM E-3 Pause...
by crossfitwylie | Apr 5, 2017 | WOD
WOD Mobility Trap Smash w/ barbell – 2 min ea Delt Smash w/ LX ball – 2 min ea Glute / Low Back Smash w/ ball – 4 min Conditioning EMOM for 18 Min: 1) 10 Burpee Box Overs 2) 10 Front Squats (40%) 3) 20 Abmat...
