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Sunday 122318

22
Dec

Sunday 122318

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

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Skills Practice

Barbell technique practice.

Strength

30 Min. Time Cap.

Rest 2:30 to 3 mins. between sets.

The Bear Complex (Weight)

Without stopping or dropping the bar, complete the following sequence, seven times:

Power Clean;

Front Squat;

Push Press (have bar land behind head, in rear-rack position);

Back Squat;

Push-Press (have bar land on chest, in front-rack position).

Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Turkish Bretzel Pose / Side

1 Min. Thread the Needle Pose / Side