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Tuesday 050719

7
May

Tuesday 050719

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

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πŸ€ΈπŸΌβ€β™‚οΈ SKILLS PRACTICE

Rowling (No Measure)

πŸ”Ή Complete 10 Frames as a class.

πŸ”Ή GOAL:

To stop exactly at 100m.

πŸ”Ή RULES:

* Full strokes only.

* The number of meters above or below 100 contribute to the player’s score (eg. if they row 105m, their score is 5, if they row 97m, their score is 3).

* Perform burpees as a penalty for going over or under. The score for the round is the number of burpees. Strike = no penalty.

* A strike on the last frame allows you to row again and replace a low score.

* Lowest score wins!

πŸ”₯ CONDITIONING

25 Min. Time Cap.

Metcon (Time)

3 Rounds of:

20 Alternating Dumbbell Snatches (50/35)

10 One-Arm Dumbbell Thrusters / Side (50/35)

1,000m Row

[SCALING]:

πŸ”Ή WEIGHT: Reduce for consistent movement and challenging unbroken Thrusters.

πŸ”Ή ROW: Push to keep 500m split time in the low 2:00 range or less. If 1,000m takes longer than 4:30 consider reducing to 750m.

πŸ§˜πŸΌβ€β™€οΈ ROMWOD

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Extended Arm Lizard Pose / Side

1 Min. Supine Twist Pose / Side