Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
* Coach led with a barbell and light weights.
Deadlift Technique (No Measure)
Workout of the Day
Every 2:30 for 9 Sets:
Sets 1 and 2: 5 Deadlifts @ 70% 1RM, Climbing
Sets 3, 4, and 5: 3 Deadlifts @ 80 % 1RM, Climbing
Sets 6, 7, 8, and 9: 1 Deadlift @ 90% 1RM, Climbing
[Scale 1]:
Sets 1 and 2: 5 Deadlifts @ 70% 1RM, Across
Sets 3, 4, and 5: 3 Deadlifts @ 80 % 1RM, Across
Sets 6, 7, 8, and 9: 1 Deadlift @ 90% 1RM, Across
[Scale 2]:
Use moderate weights at the start and build to a heavy single rep for the day.
Deadlift (2 x 5 @ 70% 1RM, Climbing )
Deadlift (3 x 3 @ 80% 1RM, Climbing)
Deadlift (4 x 1 @ 90% 1RM, Climbing)
After Party
Metcon (AMRAP – Reps)
Tabata (:20 On, :10 Off – 8 Rounds)
BURPEES
[Scale 1 & 2]:
NO CHANGE