Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 🔹 One Arm Burgener Warm-Up 5 Down and Up 5 Elbows High and Outside 5 One Arm Muscle Snatch 2 Snatch Lands each (2″, 4″, 6″) * Perform once per side 🔹 12 Mins. to go HEAVY: One Arm Hang (Knees) Power Snatch * Only weights lifted on both sides count. Note other weights in the comments. One Arm Hang Power Snatch (Barbell) 🔥 CONDITIONING 10 Min. Time Cap. Strict Fran (Time) 21-15-9 of: Thrusters (95/65) Strict Pull-Ups [SCALING]: 🔹 WEIGHT: Reduce to go unbroken or close. Use dumbbells if needed (25/15 per hand) 🔹 PULL-UPS: Tough barbell pull-ups or ring rows. 🔹 VOLUME: Reduce the reps on one or both movements to keep the intensity high. Examples: 15-12-9 or 12-9-6. 🧘🏼‍♀️ ROMWOD Hold the following poses and stretches for the specified times. Focus on your...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 15 Mins. to build to: Max Effort 60’ Farmer’s Carry Mac Effort Handstand Hold 🔹 Perform the handstand hold after each farmers carry. 🔹 Record the best weight and best hold time. 🔹 Scale Handstand with tripods, headstands, or wall walk to hold. Farmer’s Carry Metcon (Time) Handstand Hold (best time) 🔥 CONDITIONING 10 Min. Time Cap. Annie (Time) 50-40-30-20-10 Double-unders Sit-ups[SCALING]: 🔹 DU: Reduce reps to 30-25-20-15-10. Scale to Single Unders, 50 each set. 🔹 VOLUME: Complete 4 sets instead of 5. Ex: 40-30-20-10.Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (AMRAP – Reps) Tabata 10.0 (:20 On, :10 Off x 8 for each exercise) Kettlebell Swings (53/35) REST 1 Min. Russian Twist (no weight) REST 1 Min. Goblet Squats (53/35) REST 1 Min. V- or Tuck-Ups REST 1 Min. Calorie Bike [SCALING]: 🔹 WEIGHT: Reduce the weight to go unbroken each round. Scale to Russian Swings if needed. 🔹 “”-UPS: Scale to AB Mat Sit-Ups.Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard CROSSFIT OPEN: Ages 16 to 54 RX AND SCALED CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes, including 3-minute rest period CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 65lb/45lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 chin-over-bar pull-ups 12 bar-facing burpees (may step over bar) Time cap: 12 minutes, including 3-minute rest period CROSSFIT OPEN: Masters 55+ RX AND SCALED CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps) 3 rounds of: 10 snatches 65lb/45lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 chest-to-bar pull-ups 12 bar-facing burpees...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning BEST BUDDIES (Time) For Time, In Teams of 2: 150 Calorie Bike 100 Power Snatches (95/65) 100 Burpees 100 Toes to Bar 150 Wall Balls (30/20) [Scale 1]: 150 Calorie Row 100 Power Snatches (75/55) 100 Burpees 100 Toes to Bar 150 Wall Balls (20/14) [Scale 2]: 110 Calorie Row 80 Power Snatches (55/35) 80 Burpees 80 Knee Tucks 110 Wall Balls (14/10) [Scale 3]: 80 Calorie Row 80 Plate Ground to Overhead (45/35) 80 Burpees 80 AB Mat Sit-Ups 80 Wall Balls (10/8)Read more