Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
Part A.
Every 2 Minutes for 5 Sets:
5 Dumbbell Overhead Squats.
* Hold a DB in each hand. Increase the weight from set to set building to a MAX weight or keep it light and work technique.
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Part B.
Every 2 Minutes for 5 Sets:
3 Bench Press @ 80% 1RM, Climbing
[Scale 1]:
3 Bench Press @ 80% 1RM, Across
[Scale 2]:
3 Bench Press @ Moderate Weight, Climbing
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Part C.
Ever 2 Minutes for 5 Sets:
Attempt a MAX Set of TRIPLE Unders (or Practice)
[Scale 1]:
Attempt a MAX Set of DOUBLE Unders
[Scale 2]:
Practice Double Unders for 90 Seconds, Rest :30 Seconds.
A: Dumbbell Overhead Squat (5 x 5 Up to Challenging Weight)
B: Bench Press (5 x 3 @ 80% 1RM, Climbing)
C: Metcon (AMRAP – Reps)
5 Sets of:
MAX Triple Unders
[Scale 1]:
MAX Double Unders
[Scale 2]:
Practice Double Unders