Main – Albany CrossFit: WOD – (Be)tter
Spiderman Lunge with Hamstring Stretch (No Measure)
Crawl across the room and back!
Function WOD
Death by Kettlebell Swing (AMRAP – Reps)
With a 20 Minute Running Clock Complete:
First 10 Minutes:
On the 1st Minute: 2 Kettlebell Swings (70/53)
On the 2nd Minute: 4 Kettlebell Swings (70/53)
On the 3rd Minute: 6 Kettlebell Swings (70/53)
* Add (2) Kettlebell Swings every minute until you finally end with 20 Kettlebell Swings on the 10th Minute.
Then reduce the weight and start it all over again.
Second 10 Minutes:
On the 11th Minute: 2 Kettlebell Swings (53/35)
On the 12th Minute: 4 Kettlebell Swings (53/35)
On the 13th Minute: 6 Kettlebell Swings (53/35)
* If unable to complete a set within a minute, restart the workout with (2) Kettlebell Swings. Take a minute off and stay at the weight you are using for the rest of that 10 minute period.
Sport Strength
Death by Power Clean (AMRAP – Reps)
With a 20 Minute Running Clock Complete:
First 10 Minutes:
On the 1st Minute: 1 Power Clean (155/105)
On the 2nd Minute: 2 Power Cleans (155/105)
On the 3rd Minute: 3 Power Cleans (155/105)
* Add (1) Power Clean every minute until you finally end with 10 Power Cleans on the 10th Minute.
Then reduce the weight and start it all over again.
Second 10 Minutes:
On the 11th Minute: 1 Power Clean (135/95)
On the 12th Minute: 2 Power Cleans (135/95)
On the 13th Minute: 3 Power Cleans (135/95)
* If unable to complete a set within a minute, restart the workout with (1) Power Clean. Take a minute off and stay at the weight you are using for the rest of that 10 minute period.
Injury Prevention
Couch Stretch (No Measure)
4 Minutes / Side