Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Front Rack Mobility,
Then,
Barbell Technique Practice
Then,
10 Mins. to go Heavier than Conditioning weight:
1 Squat Clean Thruster +
2 Hang (Knees) Power Cleans +
3 Sumo Deadlift High Pulls
Record heaviest weight of unbroken complex.
Metcon (Weight)
1 Squat Clean Thruster +
2 Hang (Knees) Power Cleans +
3 Sumo Deadlift High Pulls
Conditioning
Metcon (AMRAP – Rounds and Reps)
20 Min. AMRAP of:
5 Thrusters (95/65)
7 Hang (Knees) Power Cleans (95/65)
10 Sumo Deadlift High Pulls (95/65)
[Scale 1]:
Weight (65/45)
[Scale 2]:
Weight (45/35)
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Thread the Needle Pose / Side
2 Mins. Standing Straddle Pose