Wed – 12/11/2013

As some of you may have heard the All-Cities Open is this weekend in Rockwall. The events are Friday night and all day Saturday. Over the past few years, this has been the most competitive event in Texas apart from the CrossFit Games Regionals. We have 7 athletes competing and would love to get as much support as possible!

Individual Competitors:
Brandon Howell
Caleb Fisher
Laura Koenig

Team CrossFit Wylie:
Brandon Castro
Charlie Helton
Chris Coker
Jenn Tutt

WOD

1) 15 minutes of Clean & Jerk Technique

2) “Grace”
For time:
30 Clean and Jerks (135/95)
Scaled weight should be around 70% of 1RM

COMP

If you’re competing this weekend you will have prescribed work on Thursday. If you aren’t competing it will be business as usually.

1) Back Squat 5@70-75%, 3@80-85%, 1@90-95%, 3X2@90%
Rest 3 minutes

2) Snatch Balance – 5X1 Heavy

3) Low Hang Snatch (just below the knee) 5X1@75-85% of 1RM Snatch
Rest as needed

4) Power Clean + Push Jerk 5X1@75-85% of 1RM C&J
Rest as needed