Fri – 07/12/2013

Saturday:
-Closed for CrossFit Wylie Weightlifting Clinic
-Party at our house, address posted at the gym. 8PM-whenever. Bring chairs, drinks, appetizers, etc. If someone has any games (washers, bean bag toss, ladder golf, etc.) feel free to bring them. Everyone’s invited, kids welcome.

Tickets are Still Available for our seminar with 5 Time USA Olympic Weightlifting Champion, Donny Shankle

VIDEO: Who doesn’t want to learn from this guy?

Please wash and dry your hands before using Wodify. If you see someone leave it nasty, call them out, it’s gross.

WOD

Extra) Thruster, 5X2 Heaviest Possible
From the Ground, Rest as Needed

5 Rounds for Time:
10 Front Squats (135/95 lbs)
400 Meter Run
Rest 1 Min
Scale weight as needed.
NO BAD SQUATS

Competition Training

Hope you ate steak tonight, Friday will be a beat fun.

1) Drop Snatch, 4X2
No Heaving (dip/drive). Rest as needed.

2) Snatch Balance, 4X1
Heaving allowed, but hit the bottom position quickly. Rest as needed.

3) Clean & Jerk, 2 Every two minutes, for 16 minutes (8 sets):
*Sets 1-2 – 55-65%
*Sets 3-4 – 65-75%
*Sets 5-6 – 75-85%
*Sets 7-8 – 85-95%
Rest 10 sec between singles.

4) Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 1 rep @ 90-95%
Do not exceed 95% on your back squat. Rest 3 minutes between sets.

5) For time:
“2008 CrossFit Games Final WOD”
30 Squat Clean & Jerks (155/100 lbs)
Thruster is aloud.
Khalipa – 2:55