Main – Albany CrossFit: Powerlifting View Public Whiteboard Strength Bench Press (10 x 3 @ 55% + Band ) Assistance Db Floor Press (4 x 10 ) Dumbbell Incline Bench Press (3 x ME) Tate Presses (3 x 15)Read More
Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Fitness Front Squat (5×7 across) Sport Low Hang Snatch (Heavy Single ) Work up to a heavy Squat Snatch from the low hang (below knees) WOD Sugar Daddy (Time) 21-15-9 Dead Lifts, 225/155 400m Run after each roundRead More
Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) “Chadwick” Partner WOD teams of 2 (For Time)- One partner works at a time 50 Ground to overhead 135/95 50 HSPU 50 Deadlifts 135/95 50 Box Jumps (24/20) 50 Wall Balls (20/14) Metcon (Time) 4 Rounds 400m run w/20# vest 6 pull...Read More
Main – Albany CrossFit: Powerlifting View Public Whiteboard Strength Front Squat (8 x 3 @ 50 % + chains) Assistance Bulgarian Split Squats (3×10) Glute-Ham Raises (3 x ME) Prowler Push (200m AHAP)Read More
Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) Teams of Three 150 Double Under buy in then… 3 Rounds 50 Wallballs, 20/14 75 Push ups 50 Box Jumps, 24/20 400m Prowler Push (empty prowler) 150 Double Under buy out after you have completed all three rounds *One Partner working at...Read More
Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Weightlifting Front Squat (7 x 5 Across) WOD Metcon (15 Rounds for reps) 15 Minute EMOM Min 1: 6 Sumo Dead Lifts at 60% of 1RM Min 2: :40 Hollow Hold Min 3: 10 Strict TTBRead More
Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) 3 Rounds For Time: 10 Clean and Jerks, 135/95 400m Run Gymnastics Metcon (7 Rounds for reps) C2B Progression 7 sets of 7, :60 rest between setsRead More
Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Weightlifting Back Squat (5 x 7 across ) WOD Metcon (Time) “The Admiral” 3 Rounds For Time: 20 Burpee Pull ups – bar should be about 6′ above max reach 20 Front Squats, 155/105 20 Box Jumps, 24/20″ – games standardsRead More
