Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🤸🏼♂️ SKILLS PRACTICE
🔹 Barbell Technique Practice!
🔥 CONDITIONING
35 Minute Time Cap.
* Use Ballistic blocks to build benches, if class is large use 1 Barbell for DL/CL and adjust the weight throughout the workout. Share bench press stations. RX = Squat Cleans.
Re-Test from: 7.22.18
Linda (Time)
10-9-8-7-6-5-4-3-2-1:
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight
🔹 WEIGHTS: Reduce with the goal of doing unbroken reps on each exercise. Example: BW Deadlift + 75% BW Bench Press + 50% BW BP. Or use the same weight for 2 or all three movements.
🔹 DUMBBELLS: Perform the workout with a challenging pair of dumbbells instead of a barbell.
🧘🏼♀️ ROMWOD
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Supine Twist Pose / Side