Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
4 Sets of:
:20 Alternating DB Muscle Snatches
Rest :10
:20 DB Overhead Walking Lunges (Right)
Rest :10
:20 Hollow Rocks
Rest :10
:20 DB Overhead Walking Lunges (Left)
Rest :10
:20 Superman Rocks
Rest :10
[Scaling]:
You choose the weight.
Front Rack Lunges (Right/Left)
Hollow Raises
Superman Raises
Strength
Every 2 Mins. Complete a set of Overhead Squats
Sets: 5-5-5-3-3-3-1-1-1
Goals:
Sets of 5: 70 to 80% 1rm
Sets of 3: 80 to 90% 1rm
Sets of 1: Aim for 95% 1rm for the first set, then go for PRs!
Overhead Squat (3 x 5 – Score Heaviest 5)
Overhead Squat (3 x 3 – Score Heaviest 3)
Overhead Squat (3 x 1 – Score Heaviest 1)
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
2 Min. Puppy Dog Pose
2 Min. Standing Straddle Pose