Announcements

This Friday (10/02) the 5:00pm and 6:00pm classes will be canceled. All coaches will be in a staff / enhancement meeting. Please plan workouts accordingly.

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

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Warm-Up

Metcon (No Measure)

3 Rounds for Quality of:

:30 Hang (from Pull-Up Bars)

10 Wall Balls (20/14)

SLOW Bear Crawl (Rig to Hall)

10 Sit Ups

10 Kettlebell Swings (35/26)

SLOW Spider-Man Lunge (Hall to Rig)

Strength

* Find a 1RM in 15 Minutes. Compare to 06/24/15.

1RM: Thruster

[Thruster Warm-Up]

* Build to a Heavy Single in 15 Minutes.

[First 8 Minutes]

Perform sets of 3-5 repetitions gradually increasing the weight.

[Second 7 Minutes]

Perform single repetitions while you continue to increase the weight and build to a challenging single rep.

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP of:

5 Thrusters (95/65)

5 Chest to Bar Pull-Ups

10 Thrusters (95/65)

10 Chest to Bar Pull-Ups

15 Thrusters (95/65)

15 Chest to Bar Pull-Ups

20 Thrusters (95/65)

20 Chest to Bar Pull-Ups

* Continue adding 5 repetitions each round until the time expires.