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Wednesday 040319

3
Apr

Wednesday 040319

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

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πŸ€ΈπŸΌβ€β™‚οΈ SKILLS PRACTICE

Metcon (AMRAP – Rounds and Reps)

8 Mins. for Quality or Intensity:

:30 Floor L-Sit Hold

50’ Single Arm Farmers Carry (Right)

50’ Single Arm Farmers Carry (Left)

12 Lateral Burpees Over Dumbbell

[SCALING]:

πŸ”Ή CARRIES: Go as heavy as technique allows on the carries. 25’ counts as 1 rep.

πŸ”Ή L-SIT: Scale to heels on floor or V-Sit variations, try complete in 1 to 2 sets. Every :10 counts as 1 rep.

πŸ”Ή BURPEES: Step over laterally.

πŸ‹πŸΌβ€β™‚οΈ STRENGTH

Every 2:30 x 9:

Regular or Sumo Deadlifts

Sets 1 and 2:

5 Double Overhand Grip @ 60 and 65% 1rm

Sets 3, 4, and 5:

3 Double Overhand Grip @ 70, 75, and 80% 1rm

Sets 6, 7, 8, and 9:

1 Mixed Grip If Needed @ 85% 1rm, Climbing

Deadlift (Record 65%)

Deadlift (Record 80%)

Deadlift (Record Heaviest Single)

Sumo Deadlift (Record 65%)

Sumo Deadlift (Record 80%)

Sumo Deadlift (Record Heaviest Single )

πŸ§˜πŸΌβ€β™€οΈ ROMWOD

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Min. Child’s Pose

1 Min. Supine Twist Pose / Side