Sunday 010414


Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

Olympic Wall Squat (No Measure)

Test: 5 OHS w/ PVC

Hold stretch for 2 Minutes.

Re-Test: 5 OHS w/ PVC


5×5: Overhead Squat

Across @ 70% 1RM Snatch

* If you missed the 90 Day Challenge 1RM Squat Benchmark. Make it up now.


CrossFit Games Open 12.1 (AMRAP – Rounds and Reps)

7-Minute AMRAP of:
Burpees to a 6″ target
* Chest to the deck when on the ground.

** Both hands must touch the target exactly 6″ above max overhead reach.

*** When Measuring: Arm inline with the ears reaching straight to the ceiling. Extend elbows and straighten fingers.

Injury Prevention

Banded Hamstring Floss (No Measure)

2 Minutes / Side

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