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Friday 070519

5
Jul

Friday 070519

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

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πŸ€ΈπŸΌβ€β™‚οΈ SKILLS PRACTICE

πŸ”Ή Rowing Technique

πŸ”Ή Barbell Technique

πŸ”₯ CONDITIONING

30 Min. Time Cap.

Metcon (Time)

Row 2,000m

21 High Hang Squat Cleans

15 Push Jerks

Row 1,000m

15 High Hang Squat Cleans

12 Push Jerks

Row 500m

9 High Hang Squat Cleans

9 Push Jerks

Weight (135/95)

πŸ”Ή WEIGHT: Reduce to complete large sets of hang cleans and near unbroken push jerks.

πŸ”Ή DISTANCE: Reduce to finish 2k in 8 to 10 mins., 1k sub 5 mins, 500m less than 2:30 mins. Or, row for fixed time and max effort: 8/4/2 mins.

πŸ”Ή REPS: Modify to 15-12-9 for both exercises.

πŸ§˜πŸΌβ€β™€οΈ ROMWOD

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Min. Thread the Needle Pose / Side