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Before we Squat heavy, we practice how to Squat properly. If you can’t Squat properly with your own Bodyweight, what makes you think it will be better once we add weight? Mechanics, consistency and then intensity. 

WEDNESDAY

WOD

3 minute AMRAP of:

3 Muscle-ups

3 Box Jump Overs, 24/20 (NO touching box)

12 Power Cleans, 135/95

REST

3 minutes
3 minute AMRAP of:

3 Muscle-ups

3 Box Jump Overs, 24/20 (NO touching box)

9 Power Cleans, 175/125

REST

3 minutes

3 minute AMRAP of:

3 Muscle-ups
3 Box Jump Overs, 24/20 (NO touching box)

6 Power Cleans, 205/145

REST

3 minutes

3 minute AMRAP of:

3 Muscle-ups

3 Box Jump Overs, 24/20 (NO touching box)

3 Power Cleans, 225/155

ACCESSORY WORK

A. Iron Scap Protocol

B. 4 x 30 Reverse Hyper

C. 4 x 8 Heels to Heaven, control decent

BASEFIT 

WOD

45 minute AMRAP of:

400 meter Run

30 Walking Lunge Steps

20 Push-ups

10 Handstand Push-ups

5 Wall Climbs

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

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