Announcements
The 7:00pm class on Wednesday (12/9) is canceled. We are having a coaches meeting to discuss / practice new ideas that will help to improve your gym experience in the new year. Please plan your workouts accordingly.
Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
* 25 Minutes to Complete.
[Scaling Suggestions]:
[Scale 1]:
Same as RX
[Scale 2]:
1 x 5
1 x 10
1 x 5
1 x 10
1 x 5
1 x 10
@ Light to Moderate weights practicing technique.
Back Squat (1 x 1 @ 80% 1RM)
Back Squat (1 x 10 @ 65% 1RM)
Back Squat (1 x 1 @ 85-90% 1RM)
Back Squat (1 x 20 Unbroken @ 60% 1RM)
Back Squat (1 x 1 @ 90-95% 1RM or PR Attempt)
Back Squat (1 x 30 Unbroken @ 55% 1RM)
After Party
Metcon (4 Rounds for weight)
SuperSet:
A1.) Seated Dumbbell Power Clean 4 x 12
A2.) Barbell Shrugs 4 x 12
* Rest as needed between sets, you choose the weights. Record total weight used between both exercises.