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