Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
3 Sets of:
:30 Squat Hold
Rest :10
:30 Good Mornings (PVC or Barbell)
Rest :10
:30 V-, Tuck- or AB Mat Sit-Ups
Rest :10
:30 Overhead Squats (PVC or Barbell)
Rest :10
:30 Ring Dips
Rest :10
:30 Chin Ups
Rest :10
[Scaling]:
Supine Ring Rows
Matador Dips or Push-Ups
Strength
Every 3 Mins. Complete a set of Deadlifts
Sets: 10-10-5-5-3-3
Goals:
Sets of 10 – 75 to 80% 1rm
Sets of 5 – 85 to 90% 1rm
Sets of 3 – 90 to 95% 1rm
Deadlift (2 x 10 – Score Heaviest 10)
Deadlift (2 x 5 – Score Heaviest 5)
Deadlift (2 x 3 – Score Heaviest 3)
ROMWOD & CHILL
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