Announcements
Follow us on Instagram @albanycrossfit !!
Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Warm-Up
A.): Agility Ladder Drills (No Measure)
B.): Barbell Technique Drills (No Measure)
– Power Cleans
– Push Press
Workout of the Day
* 10 Minute Time Cap
[Scaling Suggestions]
[Scale 1]:
3 Rounds of:
10 Ground to Overhead (75/55)
200 Yard Shuttle Sprint, 50 Yards x 2.
[Scale 2]:
3 Rounds of:
10 Hang Power Cleans to Push Press (55/35)
100 Yard Shuttle Sprint, 25 Yards x 2
SQT (Time)
Three rounds for time of:
10 Ground to Overhead, 95# / 65#
200 yard Shuttle sprint, 50 yards x 2
Skills Practice
3 x 3: Muscle Up Technique Practice (No Measure)
Boxer’s Pose Progression:
Set-Up: Boxer’s Pose
1.) Pull to Sternum
2.) Pull Through
3.) Press / Jump Up
4.) Negative to Ring Dip Bottom
5.) Back to Sternum
Return to Set-Up: Boxer’s Pose
Hold each step 1-5 for 3 Seconds.