Hotshots 19 Memorial Fundraiser
August 31st @ 9AM – Click Link to Donate – Show Up to Support
We are going to have over 50 athletes compete in the 1st Annual CrossFit Wylie Club Championships. Wow.
Robb Wolfe’s Grocery Store Tour – Segment #10: Frozen Foods
If you missed an episode or two, follow this link for the entire list…
Saturday Schedule:
8AM – Open Gym & Competition Training
9AM – WOD
10AM – WOD
10AM was a lot smaller class last week. If you don’t like it crowded, try the 10AM!
WOD
Extra) 15 min to build to 3RM Overhead Squat
1) Three sets of:
Dumbbell Walking Lunge x 20 steps
Rest 90 seconds
Single Arm Dumbbell or Kettlebell Row x 10-12 reps each arm @ 21X0
Rest 90 seconds
2) For time:
50 Wallballs (20/12 lb)
40 Box Jumps (24/20)
30 Push Press (95/65)
20 Toes to Bar
600 Meter Run
20 min cap – start at different stations if necessary.
Mobility) Anterior Compartment (Peck) Smash – 2 Min Each Side
Competition Training
1) Drop Snatch 4×1
2) Take 15 minutes to build to a “heavy” Snatch
“Heavy” indicates that you are loading by feel. Only continue to increase the load if you are moving with perfect mechanics and good speed on the barbell.
3) Take 15 minutes to build to a “heavy” Clean & Jerk
4) Front Squat 4X5 @ 41X1
Rest 3 minutes – Do not exceed max load used on Monday, but try to use that load for all sets. 4-second descent, 1-second pause at the bottom, move quickly back to the starting position, pause for a full breath and brace at the top, repeat.