Mon – 06/10/2013

Announcing the next CrossFit Wylie Weightlifting Clinic
If you missed the last one, don’t miss this one. These clinics are for anyone wanting to improve in the lifts, beginners & advanced. Click on the link for more information.

WOD

1A) Power Clean 4X4 – not touch and go
Rest 1 minute
1B) Strict Pull-ups 4X3-4 reps @ 21X0 tempo – heaviest possible
Rest 1 minute

2) 3 Rounds for Time:
20 Box Jumps (24/20)
15 Burpees

Competition Training

Sign up for the July 13th clinic.

1) 1 Front Squat – EMOM, for 10 minutes (11 reps):
Start at 50% of your 1-RM and build by 5% every minute.

2) 2-Position Snatch (hang, ground) 6X1
Rest as needed

3) Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Sets 4, 5, 6 – 6 reps @ 4-5% more than was used last Tuesday
Rest 3 minutes between sets

4) 5 minute AMRAP:
8 Strict HSPU (regional standards)
8 Strict Supinated Pull-Ups