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Wednesday 070319

3
Jul

Wednesday 070319

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

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๐Ÿคธ๐Ÿผโ€โ™‚๏ธ SKILLS PRACTICE

๐Ÿ”น 3 Mins. Ring L-Sit

Modify: Use Matador or Ring Support

๐Ÿ”น 3 Mins. Strict Handstand Push-Ups

Modify: 1-2 AB Mats or Box HSPU

๐Ÿ”น 3 Mins. Ring Side Planks

Modify: Straight Arm Side Plank

(:90 each side, add reps together)

โ—๏ธScoring: For scales and HSPU accumulate total reps. For holds each second = 1 rep.

Ring L-Sit

Ring L-Sit

Ring Support Hold

Strict Handstand Push-Ups

Ring Side Plank

Straight Arm Side Plank

๐Ÿ‹๐Ÿผโ€โ™‚๏ธ STRENGTH

Complete in 20 Mins.

15-12-9-6-3:

Back Squats

Attempt the heaviest weight possible w/o for unbroken reps each set.

Recommendations:

15 x 60 to 65% 1RM

12 x 65 to 70% 1RM

9 x 70 to 75% 1RM

6 x 75 to 80% 1RM

3 x 80 to 85% 1RM

Back Squat (15 Reps)

Back Squat (12 Reps)

Back Squat (9 Reps)

Back Squat (6 Reps)

Back Squat (3 Reps)

๐Ÿง˜๐Ÿผโ€โ™€๏ธ ROMWOD

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Min. Lizard Pose / Side