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Friday 021519

14
Feb

Friday 021519

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

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Skills Practice

On the Minute x 12:

Min. 1: 2 to 4 Turkish Get-Ups

Min. 2: 8 to 12 (Total) Strict Single Leg Toes to Bar

Min. 3: 2 to 4 Turkish Get-Ups

Min. 4: 8 to 12 Strict Ring Dips

* Record the total number of TGU completed and the weight used.

[Scaling]:

TGU: Choose a weight that allows for good technique.

T2B: Alternating Single Straight Leg Raises or Single Knee Tucks.

DIPS: Matador or Scaled Dips. Ring Push-Ups.

Turkish Get Up

Conditioning

18 Min. Time Cap.

Metcon (Time)

21-15-9 of:

Dumbbell Clean and Jerks (35/25 per hand)

Strict Pull-Ups

GHD Sit-Ups

* Touch one end of both DB to the floor each rep.

[Scale 1]:

21-15-9:

Dumbbell Clean and Jerks (30/20 per hand)

15-12-9:

Strict Pull-Ups

GHD Sit-Ups to Parallel

[Scale 2]:

15-12-9:

Dumbbell Clean and Jerks (25/15 per hand)

21-15-9:

Barbell Pull-Ups or Difficult Ring Rows

15-12-9:

Wt. Sit-Ups (with one 25/15 DB)

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Extended Arm Lizard Pose / Side

1 Min. Supine Twist Pose / Side