Announcements
Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Warm-Up
Metcon (No Measure)
2 Sets of:
1 Bear Crawl (Down & Back from Rig)
3 World’s Greatest Stretch / Side (3 Second Hold / Position)
8 Single Legged Glute Bridges / Side
Then
Band Walks
10 Left & Right
1 Forward & Back
Skills Practice
Deadlift Technique (No Measure)
Workout of the Day
Deadlift
[Deadlift Warm-Up]
*** Build to a 1RM in 25 Minutes.***
First 10 Minutes:
45% x 5
55% x 5
65% x 3
75% x 1
80% x 1
* Rest 60 seconds between sets.
Second 10 Minutes:
85% x 1 – 12 Min Mark.
92% x 1 – 14 Min Mark.
97% x 1 – 16 Min Mark.
PR Attempt 1: 18 Min Mark
PR Attempt 2: 21 Min Mark
PR Attempt 3: 24 Min Mark