by crossfitwylie | Sep 25, 2016 | WOD
WOD Strength Front Squat: 60/4, 70/3, 80/2, 85/2, 87/2×3 sets -every 2 min. Conditioning AMRAP in 14 minutes: 7 Full Cleans (95/65) 100M Run 14 Alt. DB Snatch (55/35) 100M Run 4 Wallwalks 100M Run EXTRA Strength Snatch Blocks below knee: Every 90 sec –...
by crossfitwylie | Sep 23, 2016 | WOD
WOD Strength Power Clean + Clean: 12 minutes to work to heavy but perfect weight Conditioning In Teams of Two for Time: 42-30-18 Deadlifts (185/115) Hollow Pushups1 *Run 200 after each round R+ (solo): “Diane” 21-15-9 Deadlifts (225/155) HSPU EXTRA...
by crossfitwylie | Sep 22, 2016 | WOD
WOD Strength Back Squat: Find 1RM Conditioning “16.2.2” Beginning on a 4-minute clock, complete as many reps as possible of: 25 Pullups 50 Doubleunders 15 Full Snatches, 95/65 If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25...
by crossfitwylie | Sep 21, 2016 | WOD
WOD Mobility Couch Stretch: 1 min e/side Hip Flexor Smash w/ KB: 1 min e/side T-Spine: 2 min on LX Ball Strength/Skill 4x40M Sled Push Heavy But Unbroken *Alternate with Kipping (Hollow/Arch) T2B Skill Work Conditioning Alternating Stations every minute for 4 Rounds:...
by crossfitwylie | Sep 20, 2016 | WOD
Reminder: The Noon Class is now at 11AM WOD Skill Accumulate As Many Strict Pullups as Possible in 3 Unbroken Sets Rest as Needed between Sets (do situps during rest) *If scaling with band, go for 8-12 each set (any more or less adjust band) 5 sets of 12 GHD situps to...
by crossfitwylie | Sep 19, 2016 | WOD
WOD Strength Clean & Jerk: 15 minutes to Find Heavy Single or work on technique Conditioning AMRAP in 7 Minutes, Climbing the Ladder: 2 Hang Power Snatch (95/65) 2 Burpee Over Box (24/20) 4 Hang Power Snatch 4 Burpee Over Box …etc EXTRA Skill 4 sets for...
