Call Us: 518-459-4444

Monday 070819

8
Jul

Monday 070819

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

View Public Whiteboard

πŸ€ΈπŸΌβ€β™‚οΈ SKILLS PRACTICE

πŸ”Ή 3 Sets of:

1 Min. Bulgarian Swings (Slow)

1 Min. Handstand Hold

* Record weight used on B. Swings.

Every second held = 1 rep, record total.

Bulgarian Swing

Handstand Hold

πŸ‹πŸΌβ€β™‚οΈ STRENGTH

Complete in 25 Mins.

15-12-9-6-3:

Deadlifts

Attempt the heaviest weight possible for unbroken reps each set, dropping = redo the set. Do regular deadlifts, save sumo for another day.

Recommendations:

15 x 65 to 70% 1RM

12 x 70 to 75% 1RM

9 x 75 to 80% 1RM

6 x 80 to 85% 1RM

3 x 85 to 90% 1RM

Deadlift (15 REPS)

Deadlift (12 REPS)

Deadlift (9 REPS)

Deadlift (6 REPS)

Deadlift (3 REPS)

πŸ§˜πŸΌβ€β™€οΈ ROMWOD

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Supine Twist Pose / Side

2 Min. Puppy Dog Pose