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Friday 012519

24
Jan

Friday 012519

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

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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