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Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Metcon (No Measure)
Agility Ladder Drills
2 x 15 Squat Therapy with a partner.
Workout of the Day
Back Squat 5-5-5-5-5, Climbing to a Maximal Weight.
(25 Minute Time Cap)
[Scale 1]: Build up to 80% 1RM for the first set. The goal here is to have all 5 sets at 80% or above focusing on maintaining mechanics under heavy weight.
[Scale 2]: Build up to 60% for the first set. Then increase by 5% each set ending at 80%. The goal is to maintain good mechanics in the Back Squat. If weight increases are too heavy then stay with the weight you had the most success with.
5 x 5: Back Squat
Metcon (5 Rounds for time)
5 Attempts at MAX HOLD:
* Use Parallettes and rest 1:1