by crossfitwylie | Sep 18, 2016 | WOD
WOD Strength Snatch: 15 minutes to Find Heavy Single or work on technique Conditioning 4 Rounds for Time (24 min cap): 12 Thrusters (95/65) 100 Double Unders 15 KBS (53/35) EXTRA Strength Back Squat: 5 sets of 4 working to a heavy set -every 2 min. ” Skill 8...
by crossfitwylie | Sep 16, 2016 | WOD
WOD For Time, In teams of two; -Three rounds of: 7 Deadlifts (225/145) 7 C2B Pullups -Then, three rounds of: 21 Wallballs (20/14) 21 Toes to Bar -Then 800m Run RX+ as individual; -Three rounds of: 7 Deadlifts (275/175) 7 Muscle Ups -Then, three rounds of: 21 Wallballs...
by crossfitwylie | Sep 15, 2016 | WOD
WOD Strength Bench Press: Find 1RM then one set for max reps at 60% Conditioning 5 rounds for time: 10 DB Strict Press (AHAP) | R+ HSPU 6 Squat Cleans (135/95 | R+165/115) R+ only – 40ft HS Walk 90 Second Rest EXTRA Strength BS: 60/3, 70/2, 80/2, 85/2, 90/2,...
by crossfitwylie | Sep 14, 2016 | WOD
WOD Mobility 2 min Each Leg – Hamstring Smash on Bar in Rack 1 min Each Side – LX Ball Foot Smash 1 min Each Side – Trap Smash with Bar in Rack Strength 4 Sets of: 6 Chin-Ups w/ 5 Sec hold on last rep 50 ft Plate Pinch Plate Carry Conditioning In...
by crossfitwylie | Sep 13, 2016 | WOD
WOD Strength Front Squat – Every 90 seconds: 65/5, 75/3, 80/2, 85/2, 90/1, 93/1x2singles Conditioning 8-10 Rounds: 100m sprint 16 Jumping Lunges 8 e/l Rest walking back to start line… You will start at the 200M mark by the corner and sprint in. Then use...
by crossfitwylie | Sep 12, 2016 | WOD
WOD Strength Deadlifts: Every 30 seconds – 12 sets of 2 @ 85% Conditioning 5 Rounds for Time (20 min cap): 16 Over the Box Jumps (24/20) 8 UB Thrusters (115/75 | R+ 135/95) 90 Sec Rest EXTRA Strength Snatch: 60/3, 70/3, 80/2, 85/2, 88/2, 90/1, 92/1x2singles...
