Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Overhead Mobility (Coaches Choice)
Then, Barbell Prep:
Set 1:
10 Bent Over Rows (Normal Grip)
10 Seated Strict Press
10 Front Squats
Set 2:
7 Bent Over Rows (Supine Grip)
7 Strict Press
7 Slow Front Squats (to just above parallel)
Set 3:
5 Bent Over Rows (Normal Grip)
* Pause :3 w/ bar touching torso.
5 Push Press
5 Tall Clean to Power Catch
* Try to catch deep, just above parallel.
Then, Power Clean and Push Jerk Technique.
15 Mins. to go heavy on 1 Power Clean + 1 Push Jerk
Power Clean + Push Jerk (Record Heaviest Combo Here)
Power Clean (Record Heaviest PC Here)
Push Jerk (Record Heaviest PJ Here)
Conditioning
8 Min. Time Cap.
Metcon (Time)
15 Lateral Burpees Over Dumbbells*
15 Hang Dumbbell Clean and Jerks
12 Lateral Burpees Over Dumbbells
12 Hang Dumbbell Clean and Jerks
9 Lateral Burpees Over Dumbbells
9 Hang Dumbbell Clean and Jerks
Weight: (50/35 per hand)
* Jump over both dumbbells, set them up side by side.
[Scale 1]:
Weight (35/20 per hand)
Jump over (1) DB
[Scale 2]:
Weight (25/15 per hand)
Regular Burpees
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Archer Pose / Side
* Sit in Toe Saddle
1 Min. Supine Twist Pose / Side