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Tuesday 041619

16
Apr

Tuesday 041619

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

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๐Ÿคธ๐Ÿผโ€โ™‚๏ธ SKILLS PRACTICE

๐Ÿ”น Front Rack Mobility,

Coachโ€™s Choice

๐Ÿ”น10 Mins. to go HEAVY:

Dumbbell Thrusters

3-, 2-, and 1-Rep Maxes

Dumbbell Thruster (3RM)

Dumbbell Thruster (2RM)

Dumbbell Thruster (1RM)

๐Ÿ”ฅ CONDITIONING

20 Min. Time Cap.

Metcon (Time)

Row 500m

21 Thrusters (135/95)

Row 1,000m

15 Thrusters (135/95)

Row 500m

21 Thrusters (135/95)

[SCALING]:

๐Ÿ”น WEIGHT: Reduce to a weight that allows for a set of 10 while fresh. Use Dumbbells if needed with 75 to 80% 3RM.

๐Ÿ”น ROW: Aim to maintain a pace that allows all the rowing to be completed in 10 mins. or less. Donโ€™t go too hot out of the gates the first round. Row 500m each round if needed.

๐Ÿง˜๐Ÿผโ€โ™€๏ธ ROMWOD

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Thread the Needle Pose / Side

1 Min. Half Saddle Pose / Side