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Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Warm-Up
Metcon (No Measure)
SLOW Bear Crawl
(T.V. to Speakers & Back)
Then
2 Sets of:
5 Kettlebell Deadlifts
10 Russian Kettlebell Swings
5 KB Front Squats (Left Side)
10 Russian Kettlebell Swings
5 KB Front Squats (Right Side)
Skills Practice
Medicine Ball Clean Technique (No Measure)
Progression:
– Deadlift (Focus: Setup)
– Deadlift Shrug (Focus: Fast Extension & Shrug with no Arm Bend)
– Front Squat (Focus: Depth of the Catch)
– Shrug & Drop Under (Focus: Shrug & Beating the Ball Down)
– Full Medicine Ball Clean
Workout of the Day
Goal – 1 round / minute.
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP of:
5 Squat Cleans (155/105)
5 Burpee Over The Bar
[Scaling Suggestions]:
[Scale 1]:
15 Minute AMRAP of:
5 Squat Clean (135/95)
5 Burpee Over The Bar
[Scale 2]:
15 Minute AMRAP of:
5 Med Ball Cleans
5 Burpees To Plate (45#)