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

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Skills Practice

Metcon (No Measure)

On a Tabata Timer

(:20 On, :10 Off x 8 Total Rounds)

Max Height Wall Balls

Hanging L-Sit Flutter Kicks

* The goal is height and pushing hard through the legs, go light on the ball. Brace the ABs hard on the L-Sit.

[Scale 1]:

Hanging L-Sit or Knee Tuck Hold

[Scale 2]:

Hanging Knee Tuck or Active Hang Hold

Strength

* 15 Minutes to find a new 1-Rep MAX Thruster.

Take the bar off the rig.

Thruster (1-Rep MAX)

Conditioning

12 Minute Time Cap.

*RE-TEST from: 1/14/18*

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
[Scale 1]:

1,000m Row

50 Thrusters (45/35)

30 Kneeling Barbell Pull-Ups

[Scale 2]:

800m Row

30 Thrusters (35/25)

30 Ring Rows