Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
On a Tabata Timer
(:20 On, :10 Off)
4 Rounds of:
Kip Swing Practice
Dumbbell Snatches
Then,
4 Rounds of:
Dumbbell Good Morning
Dumbbell Squat Hold
Then,
4 Rounds of:
Kip Swing Practice
Dumbbell Cleans
* You choose the weight. Use one dumbbell for all exercises, switch which hand is holding the weight each round. For the Good Morning hold the dumbbell by both ends on the chest.
[Scale 1]:
No Change
[Scale 2]:
If unable to kip, practice Scap Pull-Ups
Conditioning
20 Minute Time Cap.
Metcon (Time)
3 Rounds of:
5 Bar Muscle Ups
5 Snatches (155/105)
Then,
3 Rounds of:
15 Deadlifts (155/105)
30 Air Squats
Then,
3 Rounds of:
5 Bar Muscle Ups
5 Cleans (155/105)
[Scale 1]:
5-10 Chest to Bar Pull-Ups
Weight (135/95)
No other changes.
[Scale 2]:
10 Barbell Pull-Ups
Weight (65/45)
No other changes
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Down Dog Pose
1 Min. Seal [Sphinx] Pose
2 Min. Frog Pose
1 Min. Down Dog Pose
1 Min. Seal [Sphinx] Pose