Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🤸🏼♂️ SKILLS PRACTICE
🔹 Front Rack Mobility (Coach’s Choice)
🔹 Barbell Technique Practice
🔹 10 Mins. to go HEAVY:
3 Deadlifts (Overhand Grip) +
2 Squat Cleans +
* For a weight to count all reps must be done unbroken.
12 Min. Time Cap.
Goal: Push for SUB 10 Mins.
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.
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