Mon – 11/12/2013

BBC

Announcing the 2013 CrossFit Wylie Olympic Weightlifting Championships
Saturday December 7th. This will be a non-sanctioned meet, but we will be following all USAW/IWF regulations. This is great opportunity for new and experienced lifters to get more experience. It’s FREE for CrossFit Wylie Members and only $30 for non-members. Member or not, all participants must register, follow the link for more info!

We have to postpone the Weightlifting Seminar until January 11th
Again this is a great opportunity for you to get some serious technique work in and gain a better understanding of how to complete the lifts. I know most of you are thinking you aren’t good enough and you don’t care about lifting, this is perfect for YOU. You will be able to lift more comfortably, safer, and heavier. You will enjoy your daily workouts much more! All of our previous weightlifting clinics sold out, so don’t wait too long to sign up.

Also, we’ve updated the Testimonials Page
Go check out the latest success stories!


WOD

1A) Front Squat 4X5@30X1
Rest 20 seconds
1B) Tall Box Jumps 4X5
Rest 3-5 seconds between each jump – step down after each jump
Rest 2 minutes

2) Five round for Reps of:
30 seconds of Burpees
30 seconds of Rest
60 seconds of Kettlebell Swings (24/16 kg)
Rest 2 minutes


 Competition Training

1) Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 90-95%
*Sets 4-8 – 3 reps @ 85%
Rest 2 minutes between sets.

2) Every 30 seconds, for 5 minutes (10 reps), complete:
Hang Snatch (knee) x 1 rep @ 75%

3A) Snatch Deadlift 3X3@ 110% of 1-RM Snatch
Rest 45 seconds
3B) Strict Handstand Push-Ups 4X8-15
If you cant make it to 8, scale. Rest 45 seconds

4) Three sets for max reps of:
30 seconds of Pull-Ups
30 seconds of Rest
30 seconds of Burpees
30 seconds of Rest

OPTIONAL CONDITIONING EXTRA

1) Easy 1-Mile Warm-Up Run

2) Barefoot Running on Grass
Four sets of:
240 Meter Sprints – progressively faster each set (80%, 85%, 90%, 95%)

Rest 3 minutes, then…

3) Two sets of:
Run 400 Meters @ 85-90%
Rest 3 minutes