Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🤸🏼♂️ SKILLS PRACTICE
8 Mins. to accumulate as much time as possible for each exercise. Every second counts as (1) rep. Change exercises / sides each time you break.
🔹 SCALE: Matador L-Sit, supports or support with legs as high as possible, single legged, knees tucked. Use pirouette or boxes if needed.
🔹SCALE: Hold onto rig or wall for balance help. Raise the back leg as high as possible or flex it to 90 degrees if needed.
Back Scales (Reps on both legs added together.)
6 Sets, One Every 2:30:
5 Unbroken Power Cleans @ 75% 1RM
3 Unbroken Power Cleans @ 80% 1RM
3 Unbroken Power Cleans @ 85% 1RM
Set 4, 5, and 6:
1 Power Cleans @ 90% 1RM, Climbing
Power Clean (75% x 5)
Power Clean (Heaviest x 3)
Power Clean (Heaviest x 1)
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
2 Min. Puppy Dog Pose
2 Min. Standing Straddle