Fri – 12/13/13

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This is what a ridiculous amount of PR’s looks like. Stay hungry.

NEW COACH!

We are thrilled to announce that CrossFit Wylie Athlete Julie Tucker is now CrossFit Wylie Coach Julie Tucker!

Julie has been with CrossFit Wylie since just after we opened. She has been an invaluable member of the community as an athlete, and will be adding additional value as a Coach. Along with being an amazing Mother and excellent athlete, she has great background in gymnastics both as an athlete and coach.

Coach Julie will be assisting for the next few weeks until she finishes the Certification process and begins taking on her own classes. Join us in congratulating and welcoming Julie as our new Coach!

Weightlifting Meet

As we posted last night, the meet has filled up. It is double the size we expected and we’ve had a few awesome people offer to help out. If anyone else can volunteer, we could definitely use the help. Even if you are entered, we could use your help when you aren’t lifting. Please let us know if you can help.

WOD

1) Shoulder Press 1RM
* Set 1 – 3@50% of possible 1RM
* Set 2 – 2@75% of possible 1RM
* Set 3 – 1@85% of possible 1RM
* Set 4 – 1@90-95% of possible 1RM
* Set 5 – Test 1RM
* Set 6 – Test 1RM (if needed)

We’ve tested this recently so your PR may not be as big as it has been on the other lifts this week. A 5 lb PR on the press is a great day!

2) “Lucky Sevens” – Compare to 06/27/2013
7 minute AMRAP of:
7 Box Jumps (24/20)
7 Burpees
7 Kettlebell Swings (24/16 kg)

COMP

ACO

Drink a lot of water and eat well throughout the day. Good luck!

Non-ACO

1) Take 20 minutes to build to a heavy Snatch
Let feel dictate the load – if you feel good, shoot for a new 1RM, if not, work lower percentages for speed and mechanics

2) Take 15 minutes to build to a heavy Clean & Jerk
As with snatch, let feel dictate the load

3) Front Squat
* Set 1 – 3 reps @ 80%
* Set 2 – 2 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4 – 3 reps @ 85%
* Set 5 – 2 reps @ 90%
* Set 6 – 1 rep @ 95+%
Rest 2-3 minutes between sets.