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

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Skills Practice

Hamstring Mobility (Coaches Choices)

Then,

Deadlift Technique

Strength

Every 3:00 x 5:

Regular or Sumo Deadlift

Set 1: 3 @ 85%

Set 2: 2 @ 90%

Set 3: 1 @ 95%

Set 4: 1 @ PR Attempt 1

Set 5: 1 @ PR Attempt 2

* Use a double overhand grip warm-up to 85%. Then you can switch. Choose a different style of Deadlift from what you did last Thursday.

Deadlift (Record Set of 3 Here)

Deadlift (Record Set of 2 Here)

Deadlift (Record Heaviest Single Here)

Sumo Deadlift (Record Set of 3 Here)

Sumo Deadlift (Record Set of 2 Here)

Sumo Deadlift (Record Heaviest Single Here)

Conditioning

8 Min. Time Cap.

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
[Scale 1]:

15-12-9 of:

Deadlifts (155/105)

12-9-6 of:

Handstand Push-Ups

[Scale 2]:

15-12-9 of:

Deadlifts (95/65)

Box HSPU or Regular Push-Ups

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Min. Puppy Dog Pose

2 Min. Child’s Pose