Announcements
Weekend Schedule Changes:
1. FRIDAY (6/9): The noon will be the last class of the day. We will see you all at 5:45pm for Friday Night Fights!
2. SATURDAY (6/10): OCR Class is canceled this weekend. Good luck in Tuxedo, NY at the Spartan Sprint race everyone!
3. SAT (6/10) & SUN (6/11): The double will be unavailable for OPEN gym use both days because we are hosting a RockTape seminar.
Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Sumo Deadlift High Pull Technique (No Measure)
Progression:
Sumo Deadlift
Sumo Deadlift Shrug (Slow)
Sumo Deadlift Shrug (Fast)
Full Sumo Deadlift High Pull
Workout of the Day
* 35 Minute Time Cap,
Record the time for each round.
Rocky Balboa (5 Rounds for time)
5 Rounds of:
20 Wall Balls (20/14) (10ft Target)
20 Sumo Deadlift High-Pulls (75/55)
20 Box Jumps (24″)
20 Push Press (75/55)
20 Calorie Row
* Rest 1 Minute Between Rounds.
[Scale 1]:
5 Rounds of:
20 Wall Balls (14/10) (Regular Targets)
20 Sumo Deadlift High-Pulls (65/45)
20 Box Jumps (20″)
20 Push Press (65/45)
20 Calorie Row
* Rest 1 Minute Between Rounds.
[Scale 2]:
5 Rounds of:
15 Wall Balls (10/8) (Regular Targets)
15 Sumo Deadlift High-Pulls (55/35)
15 Box Jumps (12″)
15 Push Press (55/35)
15 Calorie Row
* Rest 1 Minute Between Rounds.