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

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Strength

Every 2 Mins. Complete a set of Strict Presses.

Set 1: 3 @ 75% 1rm

Set 2: 3 @ 80% 1rm

Set 3: 3 @ 85% 1rm

—

Set 4: 2 @ 90% 1rm

Set 5: 2 @ 93% 1rm

—

Set 6: 1 @ 96% 1rm

Set 7: 1 @ 98% 1rm

Set 8: PR @ 101% 1rm

Strict Press (Record Heaviest 3)

Strict Press (Record Heaviest 2)

Strict Press (Record Heavy 1)

Conditioning

15 Min. Time Cap.

Metcon (Time)

3 Rounds of:

400m Row

21 Sumo Deadlift High Pulls (75/55)

12 Burpees Over The Bar

[Scale 1]:

Weight (65/45)

[Scale 2]:

Weight (55/35)

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Archer Pose / Side*

*Sit in a saddle position.

2 Min. Standing Straddle