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

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Skills Practice

Kettlebell Tune Up 2.0 (No Measure)

8 Minutes for Quality:

3 Reverse Front Rack Lunges (Right)

3 Reverse Front Rack Lunges (Left)

4 Bottoms Up Press (Right)

4 Bottoms Up Press (Left)

10 Goat Bag Swings

* Use a light Kettlebell for all three exercises. Save going heavy for the CrossFit Total.

Strength

45 Minutes to build to a 1rm Back Squat, Strict Press, and Deadlift.

Record the total weight for all 3 lifts under section A.

Record individual lift weights under sections B,C,D,E.

Sumo DL is cool.

A: The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

B: Back Squat (Record 1rm BS Here!)

C: Strict Press (Record 1rm SP Here!)

D: Deadlift (Record 1rm DL Here!)

E: Sumo Deadlift (Record 1rm SDL Here!)