Main – Albany CrossFit: WOD – (Be)tter

View Public Whiteboard

WOD Prep

Banded Wrist Distraction (No Measure)

1 Minute / Side.

Keep your band to continue working on Mobility during your Strength Workout.

Function & Sport

Choose either Front Squat or Back Squat for today’s Strength.

1×10: Front Squat (@ 70-75% 1RM)

1×8: Front Squat (@ 75-80% 1RM)

1×6: Front Squat (@ 80-85% 1RM)

1×4: Front Squat (@ 85-90% 1RM)

1×2: Front Squat (@ 90-95% 1RM)

Function & Sport

Choose either Front Squat or Back Squat for today’s Strength.

1×10: Back Squat (@ 70-75% 1RM)

1×8: Back Squat (@ 75-80% 1RM)

1×6: Back Squat (@ 80-85% 1RM)

1×4: Back Squat (@ 85-90% 1RM)

1×2: Back Squat (@ 90-95% 1RM)

Function & Sport

Wings of Pegasus (Time)

50-40-30-20-10 Wall Balls (20/14)
100-80-60-40-20 Double Unders
* 15 Minute Time Cap

Injury Prevention

Barbell Calf Smash (No Measure)

4 Minutes / Side. Go Slow.