Announcements

We will be hosting our annual Memorial Day “Murph” WOD – Monday 5/25 @ 10AM. All other classes are canceled. Complimentary BBQ after the WOD!

Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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Warm-Up

Medicine Ball Clean Technique (No Measure)

Progression:

– Deadlift (Focus: Setup)

– Deadlift Shrug (Focus: Fast Extension & Shrug with no Arm Bend)

– Front Squat (Focus: Depth of the Catch)

– Shrug & Drop Under (Focus: Shrug & Beating the Ball Down)

– Full Medicine Ball Clean

Skills Practice

Squat Clean

Practice & warm up the Squat Clean.

Work up to the weight you plan to use for the WOD or go slightly heavier.

* 10 Minute Time Cap.

Workout of the Day

Over The Top (Time)

5 Rounds of:

10 Squat Cleans (95/65)

:30 L-Sit

10 Squat Cleans (95/65)

:60 Hang (from Pull-Up Bar)
* 20 Minute Time Cap