by crossfitwylie | Oct 24, 2016 | WOD
WOD Strength Clean + FS: in 8 sets work to a heavy but smooth set for the day Conditioning AMRAP – 3 rounds, 1 min per station, 1 min rest between stations: Max Cal Row Max Distance Farmers Carry (70s/55s) Max Toes-to-Bar Max Power Snatch (75/45) *Complete...
by crossfitwylie | Oct 23, 2016 | WOD
WOD Strength Deadlift: 2×10@50%, 2×8@60%, 2×6@70% Conditioning For time, 20-16-12-8-4 of: Wallballs (20/14) Abmat Situps EXTRA Strength Hang Snatch: Work to 2RM Skill 12 min. EMOM 2 kipping PU + 2 TTB + 2 Bar...
by crossfitwylie | Oct 20, 2016 | WOD
WOD Strength 5 Sets, Alternating: 5 Shoulder Press 8 Seated Box Jumps w/ step down Conditioning R+ For time: 5-4-3-2-1 of: Rope Climbs Squat Clean (225/155) Rx For Time: 15-12-9-6-3 Pullups 5-4-3-2-1 Squat Clean (185/125) EXTRA Strength Pause Front Squat: 10 min to...
by crossfitwylie | Oct 20, 2016 | WOD
WOD Mobility Accumulate 2 minutes hanging on rig, w/ rig post on middle of back Roll Quad with Barbell for 2 minutes. Accumulate 2 minutes in perfect squat, use rig post for support. Skill 4 Sets, alternating: 1 Legless Rope Climb or 5 Strict Pullups 12 Band Tricep...
by crossfitwylie | Oct 18, 2016 | WOD
WOD Strength Jerk: 15 min to work to 3RM for the day Conditioning In teams of three, 3 rounds for time: 500M Row Relay Take turns rowing 500M, 3 each. Reset the rower each time, as you will also record your fastest 500M. Jog 200M during ‘rest’. EXTRA...
by crossfitwylie | Oct 17, 2016 | WOD
WOD Strength Clean: 10 min to find 3RM touch’n’go *focus on perfect position from the knee to the floor and back up. Hips down, chest up. Conditioning 3 Rounds for Time: 20 Wallballs (20/14) 200M Run 15 Wallballs (20/14) 100M Run Rest 90 seconds EXTRA...
