Monday – 121202


CrossFit Wylie friend and mentor took the Gold Medal this weekend in the USA Weightlifting National Open!

It’s that time of month. Please be sure to pay all outstanding retail purchases as well as your monthly dues. THANKS!

Some of you ask a lot of questions… It’s cool, we’ve all been there. But I found THIS, and I think it will help.

WOD

15 min to establish OHS 5RM
NOTES: Must reach below parallel on each squat. If mobility is your main issue, spend the majority of this time on shoulder mobility.

-then-

For Time:
Run 800m
5 Bar Muscle-Ups*
9 Hang Squat Clean to Thrusters 115/75#
Run 400m
7 Bar Muscle-Ups
7 Hang Squat Clean to Thrusters 115/75#
Run 200m
9 Bar Muscle-Ups
5 Hang Squat Clean to Thrusters 115/75#
*Substitute will be Burpee C2B Pullups

EXTRA:

1) Snatch: 10X1 @ 80% – rest 30-60 seconds.
2) Clean & Jerk: 10X1 @ 80% – rest 30-60 seconds.
3) 10 min to Establish 3 rep Max Strict Deficit HSPU (use plates or parallettes)
3 Reps with largest deficit possible.

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