Check out Dave:
What it should look like:
You can still sign up for The Open and join the 34 other CrossFit Wylie Athletes already signed up.
I understand if you are new to CrossFit and don’t feel ready, that’s totally understandable. But if you’ve been around a while, complete the workouts as prescribed regularly, and enjoy competing (don’t lie), then you have zero excuses. Help the team, and help yourself. “I can’t make it to regionals” is a lame excuse. It’s all about the fun of competition and trying be better than you were a year, month, week, day ago. If Brandon can do it, anyone can.
WOD
“Fight Gone Bad”
Three rounds for reps:
1 Min of Wallballs (20/12)
1 Min of Sumo Deadlift High-Pull (75/55)
1 Min of Box Jumps, (20)
1 Min of Push-press (75/55)
1 Min of Row for Cal
1 Min of Rest
Compare results to 09/21/2013
COMP
A) Power Snatch: EMOM x 6 min: 3 reps @
Min 1: 50%
Min 2: 55%
Min 3: 60%
Min 4: 65%
Min 5: 70%
Min 6: 75%
B) Eccentric Strict HSPU: 4×4 w/ 5 sec descent and 2 second pause at the top, rest 2 min
C) AMRAP in 8 min:
10 Power Cleans (135/95)
40 DU
10 Power Cleans (155/110)
80 DU
10 Power Cleans (185/125)
120 DU
10 Power Cleans (225/150)
ME DU with time remaining.
If you progress to a load beyond your ability, scale that load as little as possible without missing lifts.