Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Strength
Complete the SuperSet in 20 Minutes.
Take time to warm up the deadlift to 60%1RM.
Pause for :3 seconds at the knees when lowering the weight to the floor for each rep.
Then immediately perform a :20-:30 Handstand hold.
Rest 2 Minutes between sets.
A1.) : Paused Deadlift (4 x 3 @ 60% 1RM)
A2.) : Metcon (4 Rounds for time)
Handstand Holds
4 x :20 – :30
Workout of the Day
* 8 Minute Time Cap
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
[Scaling Suggestions]:
[Scale 1]:
21-15-9 of:
Deadlifts (185/125)
12-9-6 of:
Handstand Push-ups
[Scale 2]:
21-15-9 of:
Deadlifts (125/85)
Pike Handstand Push-Ups