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Main – Albany CrossFit: WOD – (Be)tter
Warm-Up
Metcon (No Measure)
2 Rounds for QUALITY of:
10 Inchworms
10 Overhead Squats (Empty Bar)
10 Push Ups
Strength
1RM: Back Squat
[Back Squat Warm-Up]
*** Build to a 1RM in 25 Minutes.***
First 10 Minutes:
Bar x 5
45% x 5
55% x 3
65% x 3
75% x 1
* Rest 60 seconds between sets.
Second 10 Minutes:
85% x 1 – 10 Min Mark.
92% x 1 – 12 Min Mark.
97% x 1 – 15 Min Mark.
–15-17 Minute Mark: Walk Out Set–
* Load 120% of current 1RM. Unrack the bar, stand tall with it for 5-10 seconds then put it back. Reduce the weight to your first PR Attempt.
PR Attempt 1: 18 Min Mark
PR Attempt 2: 21 Min Mark
PR Attempt 3: 24 Min Mark
After Party
500m Row (Time)
Max Effort 500m Row
Mobility
Couch Stretch (No Measure)
* 2 Minutes / Side