170125

Yvonne S. working on driving her elbows up in the receiving position of her Clean. 

WEDNESDAY

WOD

“16.2 With A Twist”

0-4 minutes

6/4 Muscle-ups
50 Double Unders
15 Power Cleans, 155/110

4-8 minutes

6/4 Muscle-ups
50 Double Unders
13 Power Cleans, 185/115

8-12 minutes

6/4 Muscle-ups
50 Double Unders
11 Power Cleans, 205/135

12-16 minutes

6/4 Muscle-ups
50 Double Unders
9 Power Cleans, 225/145

16-20 minutes

6/4 Muscle-ups
50 Double Unders
7 Power Cleans, 255/165


STRENGTH

BENCH PRESS, 4 x 8

ACCESSORY WORK

A. Iron Scap Protocol
B. 3 x max reps of Matador Dips, weighted
C. 4 x 15-25 GHDSU

BASEFIT

WOD

“Heartless”

6 rounds of:

3 minute AMRAP of:
Run 400 meters
AMRAP In remaining time:
5 Burpees + 5 Pull-ups
-rest 90 seconds

 

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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