Sunday 052018


Sunday 052018

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

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Skills Practice

Metcon (AMRAP – Reps)

For Quality,

Tabata Timer (:20 On, :10 Off x 12)

Dumbbell Squats

Dumbbell Strict Press

Dumbbell Deadlifts

* Weight is per hand, you choose the weight.


RX: You get 2 barbells, 1 for Deadlift, the other for Back Squat and Press. Switch the plates for Back Squat and Press.

Any Scaling: You get 1 barbell.

Otis (AMRAP – Reps)

Complete as many reps as possible in 15 minutes of:

1 back squat, 1 shoulder press, 1 deadlift

2 back squats, 2 shoulder presses, 2 deadlifts

3 back squats, 3 shoulder presses, 3 deadlifts


Use 1½ body weight for the squats and deadlifts and ¾ body weight for the presses.
Im memory of, U.S. Marine Lt. Col. Christopher “Otis” Raible, 40, of North Huntington, Pennsylvania
To learn more about Otis click here
[Scale 1]:

Barbell (115/75)

[Scale 2]:

Barbell (75/55)


3 Minutes / Side.

Couch Stretch (No Measure)