Monday – 130318

We don’t care if you win. We don’t care if you compete. What matters is that you show up. What matters is that you push yourself in everything that you do. That you push yourself to the point that when the dust clears and the smoke settles you know you gave it everything you could. That you have no regrets. If you do that, you will see the best results and improvements you possibly can. Guaranteed.

We are CrossFit Wylie.

WOD

FITNESS

BBG
12 Min of Snatch Technique Practice

Conditioning
1 minute ME HR Push ups

-then (no rest)-

4 minute AMRAP of:
15 OHS @ 65/45#
20 Ring Rows
60 Jump Rope

-then (no rest)-

1 minute ME HR Push ups

-then (no rest)-

4 minute AMRAP of:
15 OHS @ 65/45#
20 Ring Rows
60 Jump Rope

-then (no rest)-

1 minute ME HR Push ups

PERFORMANCE

BBG
12 Min of Snatch Technique at 80%

Conditioning
1 minute ME HR Push ups

-then (no rest)-

4 minute AMRAP of:
15 OHS @ 95/65#
20 Pull-ups
30 Double-Unders

-then (no rest)-

1 minute ME HR Push ups

-then (no rest)-

4 minute AMRAP of:
15 OHS @ 95/65#
20 Pull-ups
30 Double-Unders

-then (no rest)-

1 minute ME HR Push ups

COMPETITION

BBG
1) EMOM for 5 minutes:
2 Snatches (full) @ 80%

Then, when the clock hits 5:00-
2 minute AMRAP of:
Snatches (full) @ 80%

*This is the Outlaw Snatch efficiency baseline. Score is total reps completed in 7 minutes. There are only 2 attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeatability under load.

Skill/Midline
1a) 3X20 UB GHD Sit-ups – rest 60 sec.
1b) 3X60 Seconds of Freestanding Handstand Holds – rest 60 sec.

Conditioning
1 minute ME Ring Dips.

-then (no rest)-

4 minute AMRAP of:
15 OHS @ 95/65#
20 Pull-ups
30 Double-Unders

-then (no rest)-

1 minute ME Ring Dips.

-then (no rest)-

4 minute AMRAP of:
15 OHS @ 95/65#
20 Pull-ups
30 Double-Unders

-then (no rest)-

1 minute ME Ring Dips.

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1 reply
  1. Taylor J
    Taylor J says:

    BBG
    1) 135#
    2min Amrap: 10@ 135

    Skill:
    1a) done
    1b) done

    Condi:
    Dips- 66
    AMRAP’s- 121 reps total

    My shoulders did not appreciate this wod..

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