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
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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