Mon – 10/14/2013

If you are competing in the weightlifting meet Friday night, see the bottom of this post. If you aren’t and don’t have plans, come hang out with us and cheer on CrossFit Wylie. Should be fun!

WOD

1) Back Squats:
*Set 1 – 3@65%
*Set 2 – 2@75%
*Set 3 – 1@85%
*Set 4 – 3@75%
*Set 5 – 2@85%
*Set 6 – 1@90-95%
Rest 2-3 minutes between sets and use the time to work shoulder mobility

2) Complete as many rounds and reps as possible in 10 minutes of:
10 Burpees
10 Pull-Ups
10 Hang Clean and Jerk (115/75)

Competition Training

1) Two Rounds for Time:
50 Double-Unders
10 Toes to Bar
5/3 Muscle-Ups

2) Halting Snatch-Grip Deadlift + Hang Snatch + Snatch  6X1
Rest 2-3 minutes between sets

3A) Snatch-Grip Straight Leg  Deadlift 3X4@ 4021 tempo
Use straps. Rest 60-90 seconds
3B) Strict Handstand Push-Ups x Max Reps (unbroken)
Rest 60-90 seconds

4) EMOM for 12 minutes:
Even Minutes – 6 Weighted (Stationary) Dips @ 20X1 tempo
Odd Minutes – 6 Weighted Supinated-Grip Pull-Ups @ 21X0 tempo

Weightlifting

If you are competing Friday night, your program will be posted here each day. For Monday we are all going to train together and complete a mock weightlifting meet so you can see how it will flow and go over the rules. Be there by 630PM, we will try to wrap up by 8PM.

If you are cutting weight or very near your weight class limit, weigh yourself (in kilos) every morning and again at 3PM (the estimated weigh in time), every day so you know what to expect come Friday. Also, learn the Kilo conversions for all of your lifts and go read the USAW/IWF rules.

1) Establish Max Total
Competition Standards
3 attempts at Snatch
3 attempts at Clean & Jerk

2) Front Squat 3@80&, 2@85%, 1@90%, 1@95%, 3@85%