Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
Tabata for Quality,
:20 On, :10 Off x 8
Hollow Hold
Superman Hold
* Alternate Movements
Strength
Every 2:30 x 5:
5 Hang Power Cleans @ 70% 1rm, Climbing
[Scale 1]:
5 Hang Power Cleans @ 70% 1rm, Climbing
[Scale 2]:
5 Hang Power Cleans @ Moderate Weight
Hang Power Clean
Conditioning
Metcon (AMRAP – Rounds and Reps)
10 Min. AMRAP of:
5 One Arm DB Snatch (Right)
5 One Arm DB Snatch (Left)
10 Toes to Bar
* Dumbbell Weight (70/50)
[Scale 1]:
Dumbbell Weight (50/35)
Straight Leg Raises
[Scale 2]:
Dumbbell Weight (30/20)
Knee Tucks