Thanks to Kimberly, we were able to video all of the CrossFit Wylie lifts at Friday’s meet. Thanks to everyone that came to support! Here’s the video:
WOD
Modified 2012 CrossFit Games Regionals Event #4
20 min AMRAP:
40 Back Squats (135/95 lbs)
30 Pull-Ups
20 Shoulder to Overhead (135/95 lbs)
40 Front Squats (85/65 lbs)
30 Pull-Ups
20 Shoulder to Overhead (85/65 lbs)
40 Overhead Squats (65/45 lbs)
30 Pull-Ups
20 Shoulder to Overhead (65/45 lbs)
Keep the weight as heavy as possible, and complete as much as you can. If you reach the end, record time in notes section.
Competition Training
1) Snatch 8X2
Rest 10 seconds between singles. Rest 2-3 minutes between sets.
2A) Halting Snatch Deadlift + Snatch Pull 5X1
Rest 60-90 seconds
2B) 10 Toes to Bar
Rest 60-90 seconds
3) “Jackie”
For time:
Row 1000 Meters
50 Barbell Thrusters (45 lbs)
30 Pull-Ups
Compare your times to the Regionals competitors from last year. This should be a good diagnostic and a proper way to start thinking about some goal setting. Keep in mind, it is only one measure, and we haven’t been training much in this time domain, but you need to have a sense of where you are and where you need to be in April/May.