Friday 111618


***The 5:30am and 6:30am classes are cancelled for Friday November 16. Please check here for updates on any further changes.***

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

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Skills Practice

Metcon (No Measure)

7 Min. AMRAP for Quality:

:10 Chin Over Bar Hold (Chin Up Grip)

:15 Weighted Side Plank (Right)

:15 Weighted Side Plank (Left)

:20 Goblet Squat Hold

*Add :5 to each hold after every completed round. Holds do not have to be unbroken.


You choose the weights. Use separate weights for the planks and squat hold if necessary. Side planks – no weight. Chin over barbell hold.


Metcon (AMRAP – Reps)

Tabata Push Jerk (95/65)

Rest 3 Min.

Tabata Chest to Bar Pull-Up

Rest 3 Min.

Tabata Push Ups

Rest 3 Min.

Tabata Hang Power Snatch (95/65)

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Full Tabata of each movement before resting.

[Scale 1]:

Barbell (75/55)

Pull Ups

[Scale 2]:

Barbell (55/35)

Ring Rows

Segmented Push Ups


Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Archer Pose / Side

1 Min. Low Dragon Pose / Side

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