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Tuesday 102114

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Foam Roll Lats (No Measure) Foam Roll Quads (No Measure) Function & Sport Sport EMOM (20 Rounds for time) Every Minute on the Minute for 20 Minutes: Odd: 15-20 Calorie Row Even: 10-15 Ring Dips Inj
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Monday 102014

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep 2×10: Squat Therapy (No Measure) Function & Sport Chelsea (AMRAP – Rounds and Reps) Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 Squats Injury Prevention Full Bod
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Sunday 101914

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep 1×15: Squat to Stand (No Measure) 1×12: Groiners (No Measure) Function WOD Big Mama 2.0 (Function) (Time) Athlete’s Choice: 20, 35 or 40 Rounds of: 1 Strict Press 2 Goblet Squats (70/53)
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Saturday 101814

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep LAX Ball Pec Smash (No Measure) Skills Metcon (No Measure) Muscle Ups Skills NOT for time: Function: 5 Strict Pull-Ups or Tough Ring Rows 5 Ring Dips or Tough Ring Push Ups 5 Muscle Up Ring Transitions
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Friday 101714

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep 1×12: Downward / Upward Dog (No Measure) Function Strength 10×3: Back Squat (@ 80-90% 1RM) Sport Strength 1×1: Clean Complex (Establish a Heavy Single) 1 Clean Deadlift (Pause at the
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Thursday 101614

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-up Metcon (No Measure) 12 Minute AMRAP for Quality of: 15 Leg Swings / Side 20-30 Second L-Sit 8 Inchworms 8 Bridge Ups Function & Sport It Takes Two (8 Rounds for reps) In Teams of 2, 2 Rounds of: 2:0
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Wednesday 101514

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Banded Hamstring Floss (No Measure) Function Strength 8×4: Back Squat (@ 70-80% 1RM) Sport Strength 1RM: Power Clean (Max Effort!) Function WOD Freddy Kruger (Time) 21-15-9 of: Kettlebell Swing
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Tuesday 101414

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Function & Sport Metcon (No Measure) Practice Handstand Skills for 15 Minutes: A. Tripod Holds – 30 Seconds B. Wall Walks – 3-5 Reps C. Handstand Walks – Max Distance D. Kick Up Attempts &
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Monday 101314

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Olympic Wall Squat (No Measure) Function Strength 6×6: Back Squat (@ 60-70%1RM, Across) Sport Strength Choose 1-2 skills you need to work on the most. Ask a coach for advice. 1×1: Snatch G
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Sunday 101214

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Banded Super Couch Stretch (No Measure) Function & Sport 1×5: Deadlift (@ 75% 1RM) 1×4: Deadlift (@ 80% 1RM) 1×3: Deadlift (@ 85% 1RM) 1×2: Deadlift (@ 90% 1RM)
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