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

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Strength

Every 3 Minutes for 5 Sets:

5 Bench Press @ Body Weight, Across

* 5 Second Eccentric (Lowering) on each rep.

[Scale 1]:

5 Bench Press @ 75% Body Weight, Across

[Scale 2]:

5 Bench Press @ 50% Body Weight, Across

* Or a weight that allows for good technique.

Bench Press (5 x 5 @ Body Weight, :5 Lowering Each Rep.)

Workout of the Day

18 Minute Time Cap.

Metcon (Time)

50 Hip Extensions

5 Rope Climb (’15)

40 Hip Extensions

4 Rope Climb (’15)

30 Hip Extensions

3 Rope Climb (’15)

20 Hip Extensions

2 Rope Climb (’15)

10 Hip Extensions

1 Rope Climb (’15)

[Scale 1]:

Good Mornings (65/45)

Rope Climbs (’10)

[Scale 2]:

30-25-20-15-10

Good Mornings (45/35)

5-4-3-2-1

Rope Get Ups