Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 🔹 BURGENER WARM-UP, 2 Sets w/ PVC: 1. Down & “Finish” 2. Elbows High & Outside 3. Muscle Snatch 4. Snatch Lands—2″, 4″, 6″ 5. Snatch Drops 🔹 SKILL TRANSFER EXERCISES, 2 x 5 Each w/ Barbell: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance w/o Dip 5. Snatch Balance w/ a Dip 🔹 Snatch Practice w/ Barbell (Hips, Knees, Below Knees) 🔥 CONDITIONING 15 Min. Time Cap. Record a time of 15:00 if you don’t finish and type the total reps completed in the comments. 2019 Rogue Invitational – Online Qualifier WOD 3 (Time) 15 Squat Snatches (115/75) 15 Chest to Bar Pull Ups 20 Lateral Box Jump Over (24/20) 12 Squat Snatches (135/95) 15 Chest to Bar Pull Ups 20 Lateral Box Jump Over (24/20) 9 Squat Snatches...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (AMRAP – Rounds and Reps) In Teams of 2, 13 Min. AMRAP of: Partner 1—1,000m Bike Partner 2—AMRAP of: 21 Wall Balls (20/14) 15 Burpees 9 Toes to Bar REST 5 Mins. Metcon (AMRAP – Rounds and Reps) 13 Min. AMRAP of: Partner 1—500m Row Partner 2—AMRAP of: 9 Knees to Elbow 15 Burpees 21 Medicine Ball Cleans (20/14) * Switch roles after partner 1 completes the run/row distance. Partner 1 comes into the AMRAP where partner 2 left off. [SCALING]: 🔹 WEIGHT: Choose a weight with the goal of doing unbroken sets of 21. 🔹 T2B: Straight Leg Raises or Candlesticks. 🔹 K2E: Knee Tucks (high as possible) or V- or Tuck-Ups, AB Mat Sit-Ups.Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 8 Mins. to accumulate reps and time. Every second counts as (1) rep. Change exercises / sides each time you break. Handstand Push-Ups w/ :5 Negative 🔹 SCALE: Lower slowly to AB Mat and kick off the wall when the head touches the mat. Box HSPU w/ :5 negatives. Front Scales 🔹SCALE: Hold onto the rig or wall for balance help. Raise the leg as high as possible or flex it to 90 degrees if needed. Handstand Push-Ups w/ Slow Negatives (Total Reps) Front Scales (Reps on both legs added together.) 🏋🏼‍♂️ STRENGTH 6 Sets, One Every 2:30: Regular or Sumo Deadlifts Set 1: 5 Unbroken Double Overhand DL @ 75% 1RM Set 2: 3 Unbroken Double Overhand DL @ 80% 1RM Set 3: 3 Unbroken Double Overhand DL @ 85% 1RM Set 4, 5, and...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 🔹 Turkish Get-Up and Kettlebell Swing Technique 🎖 HERO WOD 30 Min. Time Cap. Arnie (Time) For Time: With a single 2 pood kettlebell: 21 Turkish get-ups, Right arm 50 Swings 21 Overhead squats, Left arm 50 Swings 21 Overhead squats, Right arm 50 Swings 21 Turkish get-ups, Left armIn honor of Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009To learn more about Arnie click hereRX = 70/53 Swings = American [SCALING]: 🔹 TGU: Use 60% to 70% of your 1RM. Example of 60%, 65%, and 70%, 50# 1RM = 30#, 32.5#, and 35#. Some weights will be awkward like 32.5#. Weight calculated below 2.5# = use lower number (30#), above 2.5# = go heavier (35#), if exactly 2.5 between two weights...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ 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. Ring L-Sit 🔹 SCALE: Matador L-Sit, supports or support with legs as high as possible, single legged, knees tucked. Use pirouette or boxes if needed. Back Scales 🔹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. Ring L-Sit Back Scales (Reps on both legs added together.) 🏋🏼‍♂️ STRENGTH 6 Sets, One Every 2:30: Set 1: 5 Unbroken Power Cleans @ 75% 1RM Set 2: 3 Unbroken Power Cleans @ 80% 1RM Set 3: 3 Unbroken Power Cleans @ 85% 1RM Set 4, 5, and 6: 1 Power Cleans @ 90% 1RM, Climbing Power Clean...Read more