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

Strength

Complete a set of Sumo Deadlift every 2 minutes climbing in weight.

Set 1: Sumo Deadlift (10 Sumo Deadlift @ 60-65% 1rm)

Set 2: Sumo Deadlift (8 Sumo Deadlift @ 65-70% 1rm)

Set 3: Sumo Deadlift (6 Sumo Deadlift @ 70-75% 1rm)

Set 4: Sumo Deadlift (4 Sumo Deadlift @ 80-85% 1rm)

Set 5: Sumo Deadlift (2 Sumo Deadlift @ 85-90% 1rm)

Conditioning

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP of:

50-ft Handstand Walk

15 Burpees

30 Alternating Pistols

[Scale 1]:

3 Attempts at Max Distance Handstand Walk (or 50-ft)

15 Burpees

20 Alternating Pistols

[Scale 2]:

5 Around the Worlds or 25-ft Piked Bear Crawl

12 Burpees

20 Alternating Pistols

* Around the Worlds = feet on a box, body in a piked position, walk hands around the box.