Only 2 spots left for the next CrossFit Wylie Weightlifting Clinic
WOD
1) Back Squat – 7X3 reps – Heaviest Possible
Rest 2 minutes – Use rest time to stretch and mobilize your upper body.
2) 6 min AMRAP:
3 Thrusters (115/75 lb)
6 Pull-Ups
9 Kettlebell Swings (24/16 kg)
Extra) Split Jerk – 6×3 – Heavy but Perfect, use jerk blocks, rest 10 sec between reps
Competition Training
1)Three sets, not for time, of:
Roll to Pistol x 5 each leg
Shoulder Touches x 12
High Box Jump x 5 – Step down between reps
2) Three rounds for time of:
5 Push Press (165/105 lbs)
10/7 Handstand Push-Ups (regional standards)
20 Pull-Ups
30 Kettlebell Swings (32/24 kg)
20 min time cap
3) Single-Arm DB Row 3X8 each arm @ 2111 tempo
Rest as needed