Workout of the Day

WOD

Strength
Power Clean + Push Jerk
10 minutes to work up to heavy single

Conditioning
10 Rounds for Time, in teams of two, alternating complete rounds:
10 Clean & Jerks (115/75)
10 Toes-to-Bar

Extra

Before
6 min. clock
-Find max Power clean + Power jerk
rest 2 min.
6 min. clock
-Find max 2 clean pulls + Clean + Jerk
rest 2 min.
4 min. clock
-Find 1RM Clean and jerk

10 min. to find 6 sec. pause Front squat

10 min. EMOM:
E- 6 H/A kips on bar
O- 3 strict Pullups + 3 strict TTB

5 sets:
2 Pullups + 3 C2B + 4 TTB + 5 Bar MU

WOD

For Time (25 min cap):
30 OH DB Lunges (15LH/15RH)
100 Double Unders
50 Wallballs (20/14)
20 Strict Pullups
50 Wallballs (20/14)
100 Double Unders
30 OH DB Lunges (15LH/15RH)

Rx Single 50/30# DB
R+ Regionals Event 3

WOD

Before
3 sets
10 bench press
15 standing lateral DB raise

12 min. EMOM E-Max HS hold on wall O-12 alt. single arm KB bent rows

OHS: APRE –
Set 1-50% of 6rm/10
Set 2-75% of 6rm/6
Set 3-Max Reps of 6rm
Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below
Weight Change Based on Reps in set 3
Reps – Weight Change
0-2 – Decrease 5-10#
3-4 – Decrease 0-5#
5-7 – No Change
8-12 – Increase 5-10#
13+ – Increase 10-15#

Accumulate 40 reps HSPU
*each HSPU has a 4 sec. lowering

After
3 rounds not for time
-15 Z-press + 10 sec. OH hold
-12 inch worms

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WOD

Mobility
2 min e/side trap smash w/ bar
2 min e/side Quad Roll with Stick
2 min e/side Pec Smash

Skill
Overhead Squat for Position and Depth
10 minutes to complete 4-5 sets of 5 with various loads, working on positioning and technique

Conditioning
AMRAP in 7 minutes:
100M Run
10 Slam Balls (20/14)
20 Abmat Situps
30 Double Unders

 

WOD

Strength
BS: APRE –
Set 1-50% of 6rm/10
Set 2-75% of 6rm/6
Set 3-Max Reps of 6rm
Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below
****
Weight Change Based on Reps in set 3
Reps – Weight Change
0-2 – Decrease 5-10#
3-4 – Decrease 0-5#
5-7 – No Change
8-12 – Increase 5-10#
13+ – Increase 10-15#

Conditioning
6 Rounds for Times:
500m Row
Rest 1:1, record time for each round. Bigger classes may need to rest a little extra. You’re welcome. 

Extra

Before
Power Jerk + 2 Split jerks
-Work to a heavy set in 7 sets
-Drop 15% and complete 6 single power jerks at that weight

After
-100 hollow rocks

WOD

Strength
Deadlift: APRE –
Set 1-50% of 6rm/10
Set 2-75% of 6rm/6
Set 3-Max Reps of 6rm
Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below
Weight Change Based on Reps in set 3
Reps – Weight Change
0-2 – Decrease 5-10#
3-4 – Decrease 0-5#
5-7 – No Change
8-12 – Increase 5-10#
13+ – Increase 10-15#

Conditioning
AMRAP in 20 minutes:
11 HSPU
9 Burpee Box Over (24/20)
11 HSPU
7 Front Squats (185/125)

Todays HSPU progression: Hollow Pushup>Box Assisted HSPU (stay verticle)>HSPU

Extra

Before
Snatch from block at mid thigh:
-Work to a heavy triple for the day
-Then drop 10% and perform 5 singles at that weight

Accumulate 40 H/A kips on rings w/ towel b/n feet

10 min. EMOM: 3 Ring MU
*scale with banded MU progression

After
400m sandbag/stone bearhug carry

 

 

 

WOD

Strength
Hang Clean from above knee: Build up and do 3 sets of 2 at one heavy weight

Conditioning
4 Rounds for Time (15 min cap):
12 Deadlift (155/105 | R+ 225/155)
6 Strict Pullup | R+ 4 Ring MU
12 Goblet Squat (53/35 | R+ DB Thrstr (50/35)
6 V-Up | R+ 12 T2B
Rest 2 Minutes after Round 2

Extra

Before
FS: APRE –
Set 1-50% of 6rm/10
Set 2-75% of 6rm/6
Set 3-Max Reps of 6rm
Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below
Weight Change Based on Reps in set 3
Reps – Weight Change
0-2 – Decrease 5-10#
3-4 – Decrease 0-5#
5-7 – No Change
8-12 – Increase 5-10#
13+ – Increase 10-15#

5 sets – 10 lateral HS walks on wall e/direction
*alt. starting direction e/set

After
4 rounds
-20 GHD situps
-100ft. farmers carry AHAP

WOD

Strength
Power Snatch – 10 minutes to build to heavy double,  not TNG

Conditioning
AMRAP in 18 min, in teams of two, split as desired:
10 Ring Dips
10 OHS (95/65)
10 Burpees

Extra

Before Conditioning
–8 min. EMOM – building: 2 Power snatch, not T&G
–rest 2 min.
–5 min. to find max 2 rep hang full snatch
–rest 2 min.
–4 min. AMRAP:
10 alt. DB squat snatch (55/35)
20 UB DU
10 Stone to shoulder (AHAP)

4 min. Tabata – Hollow rock

6 sets of 6 – Butterfly pullups w/ boxes 3′ in front and in back

After
4 min. Tabata – Hollow scissor kicks

WOD

Strength
10 min. EMOM
E- 10 strict press
O- 5 e/arm single arm ring rows

Conditioning
In 15 Minutes:
800M Run
Then AMRAP of:
4 Pushups | R+ Strict HSPU
6 Strict Pullups
12 Air Squats

Extra

Before
12 min. alt EMOM
E- 6 rep wide grip bench press building
O- 15 db flys

OHS: APRE –
Set 1-50% of 6rm/10
Set 2-75% of 6rm/6
Set 3-Max Reps of 6rm
Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below
**Weight Change Based on Reps in set 3
Reps – Weight Change
0-2 – Decrease 5-10#
3-4 – Decrease 0-5#
5-7 – No Change
8-12 – Increase 5-10#
13+ – Increase 10-15#

6 sets of 5 HSPU w/ 3 sec. hold in the bottom of each kip

After
3 rounds not for time
30 sec. jerk grip OHS hold
20 weighted crunches

Memorial Day 2017

As we have in the past, we will complete MURPH on Memorial Day. If you want to support the Foundation and receive your shirt before Memorial Day, the deadline to register is Friday. Registration is not required to participate, but it is appreciated. Check out CrossFit Wylie’s Murph page for all of the details!

WOD

Mobility
2 min Box Shoulder Stretch
2 min Couch Stretch
2 min Calf Smash
2 min Calf Stretch

Warmup/Skill
3-5 Minutes of Double Under Technique
3-5 Minutes to Accumulate 40 Perfect Air Squats
3-5 Minutes of Hollow/Arch Tech for PU, T2B, or MU

Conditioning
AMRAP in 9 minutes, in 30ft increments (60ft is down + back):
60ft Walking Prisoner Lunge
60ft Bear Crawl
60ft Side Shuffle
60ft Burpee Broad Jump

WOD

Strength
Back Squat: APRE –
Set 1-50% of 6rm/10
Set 2-75% of 6rm/6
Set 3-Max Reps of 6rm
Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below
**Weight Change Based on Reps in set 3
Reps – Weight Change
0-2 – Decrease 5-10#
3-4 – Decrease 0-5#
5-7 – No Change
8-12 – Increase 5-10#
13+ – Increase 10-15#

Conditioning
A) 300m warm up then

B) 3 X 800, for times:
Goal is to push hard on 800M but keep all 3 within 5 sec. Record each 800M time NOT including rest.
Rest = slow jogging 300m between each 800m

C) 300M cool down

Extra

Before
Power Jerk + 8 sec. OH hold on last rep of each set: 40/2, 50/2, 60/2, 70/1, 75/1, 80-85/1*4

After
Accumulate 100 Hollow straight leg lifts