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Friday 041919

19
Apr

Friday 041919

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

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🤸🏼‍♂️ SKILLS PRACTICE

8 Mins. to accumulate reps and time. Every second counts as (1) rep. Change exercises / sides each time you break.

Handstand Push-Ups w/ :5 Negative

🔹 SCALE: Lower slowly to AB Mat and kick off the wall when the head touches the mat. Box HSPU w/ :5 negatives.

Front Scales

🔹SCALE: Hold onto the rig or wall for balance help. Raise the leg as high as possible or flex it to 90 degrees if needed.

Handstand Push-Ups w/ Slow Negatives (Total Reps)

Front Scales (Reps on both legs added together.)

🏋🏼‍♂️ STRENGTH

6 Sets, One Every 2:30:

Regular or Sumo Deadlifts

Set 1:

5 Unbroken Double Overhand DL @ 75% 1RM

Set 2:

3 Unbroken Double Overhand DL @ 80% 1RM

Set 3:

3 Unbroken Double Overhand DL @ 85% 1RM

Set 4, 5, and 6:

1 DL (Mix Grip if [email protected] 90% 1RM, Climbing

Deadlift (75% x 5)

Deadlift (Heaviest x 3)

Deadlift (Heaviest x 1)

Sumo Deadlift (75% x 5)

Sumo Deadlift (Heaviest x 3)

Sumo Deadlift (Heaviest x 1)

🧘🏼‍♀️ ROMWOD

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Eagle Pose / Side*

* Sit in Toe Saddle Pose

1 Min. Pigeon Pose / Side