Friday 051019

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

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🔹 Front Rack Mobility (Coach’s Choice)

🔹 Barbell Technique Practice

🔹 10 Mins. to go HEAVY:

3 Deadlifts (Overhand Grip) +

2 Squat Cleans +

1 Thruster

* For a weight to count all reps must be done unbroken.


12 Min. Time Cap.

Goal: Push for SUB 10 Mins.

Metcon (Time)

5 Rounds of:

9 Deadlifts (135/95)

5 Squat Cleans (135/95)

3 Thrusters (135/95)


🔹 WEIGHT: Aim to go unbroken each round and maintain positions. Reduce WT. to keep intensity high and breaks (if they happen) between exercises and rounds very short.

🔹 SQ CLEANS: Scale to the high hang to maintain technique. Work to maintain the squat instead of powering.

🔹 DUMBBELLS: Use challenging dumbbells instead of a barbell if needed.

🧘🏼‍♀️ ROMWOD

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Mins. Child’s Pose

1 Min. Supine Twist Pose / Side

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