Mon – 08/26/2013

Hotshots 19 Memorial Fundraiser
Saturday @ 10AM – Click Link to Donate – Show Up to Support

1st Annual CrossFit Wylie Club Championship
Starts Friday Night!

Congratulations to all of our athletes that competed in events this weekend!
Keith finished 2nd in a off-road sprint triathlon with no additional endurance training. Just saying.

Also, I have to say that Saturday turned out awesome! I was really worried that we would have a lynch mob on our hands when we announced the 5k, but instead of whining, everyone just tightened up there shoes and attacked. The energy was high and everyone had a great time, well almost everyone. Great work!


Extra) Snatch + 2 Overhead Squats – 6X1 Build to a heavy set
Between sets do 5-7 strict pullups.

1) Clean & Jerk – 15 minutes to work on form or build up to a heavy single

2) 8 min AMRAP:
2 Clean & Jerk (Any Style – 185/125)
6 Pull Ups
8 Burpees
Weight for C&J should be NO higher than 80% of 1RM. 

Competition Training

1) Every minute, on the minute, for 15 minutes –  Hang Snatch from Mid Thigh
No “bouncing”. Stand, Load, Pause, Snatch.
*Sets 1-3 – 50% of 1-RM Snatch
*Sets 4-6 – 60%
*Sets 7-9 – 70%
*Sets 10-12 – 75-80%
*Sets 13-15 – 80-85%

2) Snatch High Pull – 3X3@90%
Rest 2 minutes

3) Front Squat 5X4 @ 4111 tempo
4-6% heavier than Friday. Rest 3 minutes

4) 5 Min Row for Calories

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