Announcements
***The 5:30am and 6:30am classes are cancelled for Friday November 16. Please check here for updates on any further changes.***
Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
7 Min. AMRAP for Quality:
:10 Chin Over Bar Hold (Chin Up Grip)
:15 Weighted Side Plank (Right)
:15 Weighted Side Plank (Left)
:20 Goblet Squat Hold
*Add :5 to each hold after every completed round. Holds do not have to be unbroken.
[Scaling]:
You choose the weights. Use separate weights for the planks and squat hold if necessary. Side planks – no weight. Chin over barbell hold.
Conditioning
Metcon (AMRAP – Reps)
Tabata Push Jerk (95/65)
Rest 3 Min.
Tabata Chest to Bar Pull-Up
Rest 3 Min.
Tabata Push Ups
Rest 3 Min.
Tabata Hang Power Snatch (95/65)
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Full Tabata of each movement before resting.
[Scale 1]:
Barbell (75/55)
Pull Ups
[Scale 2]:
Barbell (55/35)
Ring Rows
Segmented Push Ups
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Archer Pose / Side
1 Min. Low Dragon Pose / Side