Tue – 11/01/2013

2nd Annual CrossFit Wylie Halloween Bash – Saturday, October 26th
Costume awards, games for the entire family, etc. It was a blast last year, don’t miss out! (Maybe we can avoid getting the fire department called this time…)

WOD

Extra) Clean off Blocks at Mid Thigh + Jerk – 15 minutes to build up to a heavy single
If you’ve never done this, ask a coach to make sure you have it right. 

1) Back Squats: 5@60%, 5@65%, 5@70%, 5@75%
Rest 2-3 minutes. Front Rack mobility during rest..

2) Four rounds for time of:
5 Front Squats (155/105)
10 Strict Pull-Ups
200 Meter Run
16 min time cap. Front squats from the floor, scale as needed (70% of 1RM or less). 

Mobility) Quad and/or IT Band Foam Roll + Couch Stretch – 6 min total

Competition Training

1) Three sets, not for time, of:
Muscle-Up x 3-7 reps
Nose-to-Wall Handstand Hold x 60-90 seconds
Strict Toes to Bar x 8-10 reps

2) Snatch Balance 4X3@70-80% of 1-RM Snatch
Rest 2 min. Pause for 1-2 seconds in receiving/bottom position.

3) Halting Clean Deadlift + Hang Clean X6
Rest 2 minutes. Pull barbell from floor to just above the knee and pause for 1-2 seconds – you should feel weight distributed through mid and rear foot, tension through your hamstrings, and lats should actively pull the barbell into your thighs, then stand tall, then clean from the high hang position.

4) Three rounds for times of:
Row 500 Meters
50 Double-Unders
15 Handstand Push-Ups
Rest 4 minutes