Announcements
Follow us on Instagram @albanycrossfit !!
Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Warm-Up
Metcon (No Measure)
2 Sets of:
20 PVC Shoulder Pass
15 Bridge Ups
Then
Hold Bridge Up – 2 Minutes
Skills Practice
Metcon (No Measure)
Instruction / Skills Practice for:
1.) Pistols
2.) Clean & Jerk
3.) Muscle Ups
Workout of the Day
This is a high skilled WOD, scale to finish each piece within the strict 5 minute time cap to preserve the intended stimulus (they should be FAST).
* Use the 15 Minutes of rest to practice / warm up weight for the Snatch. Keep moving around.
[Suggested Scaling:]
Beginner:
15 Box Supported Pistols
12 Clean & Jerks (95/65)
9 Scaled Muscle Ups
* Rest 15 Minutes
15 Strict Dumbbell Press (45/30)
12 Snatches (85/60)
9 Scaled Muscle Ups
Intermediate:
21 Alternating Pistols
15 Clean & Jerks (135/95)
6 Muscle Ups
*Rest 15 Minutes
21 Handstand Push Ups
15 Snatches (125/85)
6 Muscle Ups
Wings of Gold (2 Rounds for time)
Part One:
21 Alternating Pistols w/ (65/45) Dumbbell
15 Clean & Jerks (185/135)
9 Muscle Ups
* 7 Minute Time Cap
* Rest 15 Minutes
Then,
Part Two:
21 Parallette Handstand Push-Ups
15 Snatches (165/115)
9 Muscle Ups
* 7 Minute Time Cap