I present CrossFit Wylie’s first CrossFit Games Regional Athlete! Patti is ranked 90th in the World for her age group after the CrossFit Open and thus eligible for masters 60+ regional qualifiers! She has been doing crossfit for less than a year! Events are announced tonight and we can’t wait to cheer her on! Great work Patti!
WOD
Strength
Alternating:
DB Bench Press: 3×10
Bent Over DB Row: 3×10
Floor Skullcrushers: 3×10
Conditioning
EMOM x 20 min
3 Hang Power Clean (155/105 | R+ 205/145)
10 Toes to Bar
6 Front Squats (155/105 | R+ 205/145)
4 Wall Walks
Extra
Before
Bench Press 3 Position: (3 reps @ each of close grip, regular, wide):
4×9 (3 reps each) between 70% and 75%
Then this-
Alternating:
DB Bench Press: 3×10
Bent Over DB Row: 3×10
Floor Skullcrushers: 3×10
3 sets of following
– 4 feet together squats (frog squats)
– 4 alt. candlestick roll to pistol
– 30 sec. plate pinch hold (pick hard but doable weight)
Climb ladder in 6 min.
-6 alt. pistols
-4 CTB pullups
-1 HSPU (+1 each round)
After Metcon
50 GHD situps – Go for max UB set to start