MON18MAR2019

WOD

Strength
Push Press: 60/4, 70/3, 80/3, 85/3x2sets

Conditioning
19.4

-or-

AMRAP in 5 Minutes:
3-6-9-etc
Deadlift (60%)
Chest to Bar Pullups

Extra

Strength
Front Squat: 3 sets of 10 @ 50%

SAT18MAR2019

In teams of 2, one partner working at a time*:
AMRAP in 14 Minutes:
Row 500M
20 Thrusters (95/65)
30 Synchronized Abmat Situps

*Break up the row and the thrusters. Both partners have to do the 30 situps, synchronized. 

FRI15MAR2019

SCHEDULE: 530AM/900AM/400PM

Heats will be announced tomorrow. If you haven’t signed up for a time, and need a specific time, please email crossfitwylie@gmail.com

THU14MAR2019

Pre-Performance Training
During the Open, Thursday attendance drops significantly as people think that a rest day is going to help them with their Friday performance when I can assure you that it is precisely the oppositive. The best thing is to always stay moving. While I wouldn’t recommend training hard the day before a big event, I always suggest staying active and doing something light. Here’s why…

It only takes 2 hours of inactivity for your muscles to begin to shorten and lose elasticity. It only takes 48 hours for muscles to start the atrophy process (losing muscle mass). And in 24 hours a noticeable level of aerobic capacity is lost.

If you ask someone that has been doing this a few years they will tell you how once you train every day for a while, you can notice a significant drop after only one day off. Get in the gym and prime for big events. We recover, we don’t rest.

WOD

Mobility
Banded Hamstring Stretch
Lat Smash on Ball or Roller
Ankle Mobility (Coaches Choice)

Active Recovery
3 Rounds:
400M Run at conversation pace
20 UB Wallballs (20/14)
10 UB T2B
2 Wall Walks

WED13MAR2019

WOD

Strength
Back Squat: 4 sets of 5 Building to Heavy but Perfect

Conditioning
Every 4 minutes for 5 Rounds:
35 Double Unders
12 Deadlifts (115/80 | R+ 135/95)
9 Hang Power Clean
6 Push Jerks

*record time for each round

TUE12MAR2019

WOD

Strength
3 Sets:
8 DB Bench Press
10 e/arm DB Row on Bench

Conditioning
3 Rounds for Time:
400M Run
21 V-Ups
12 C2B Pull-ups

Extra

Strength
Build to Max Stone to Shoulder
*Stay safe, if you can’t go heavy enough add reps as needed

Skill/Conditioning
“Amanda”
9-7-5 Reps For Time
Muscle-Ups
Squat Snatches (135/95 lbs)