Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice On the Minute x 9: Min 1: 8 Kettlebell Snatches (Right) Min 2: 8 Kettlebell Snatches (Left) Min 3: 10 Squat Therapy * Record the heaviest weight used on the snatches. [Scaling]: Choose a weight that can be done unbroken with good technique. Do one arm swings to scale snatches. Kettlebell Snatch Conditioning Metcon (AMRAP – Rounds and Reps) 20 Min. AMRAP of: 15 Strict Pull-Ups 30 Push Ups 45 Air Squats [Scale 1]: 20 Min. AMRAP of: 7 to 10 Strict Pull-Ups (2 Sets) 15 to 20 Push-Ups (3 Sets) 25 to 30 Air Squats (1 Set) Choose a rep number that allows for good technique and pull-ups completed in about the number of sets listed next to the exercises. [Scale 2]: 20 Min. AMRAP of: 10 Barbell Pull-Ups or Ring Rows 15 Push-Ups to a...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Complete in 15 Mins. with Dumbbells: 4 Sets of: 15 Seated Arnold Presses 20 (Total) Renegade Rows 10 (Total) Hollow Body Alternating Bench Presses * Challenge the weight from set to set without compromising technique. Record the heaviest total weight used for each exercise. Example: renegade rows done with 35 lbs. per hand = 70 lbs. Seated Arnold Press (Dumbbells) Renegade Rows (Dumbbells) Hollow Body Alternating Bench Press (Dumbbells) Conditioning 15 Min. Time Cap. Metcon (Time) 5 Rounds of: 1 Min. L-Sit 15 Slow and Controlled Hip Extensions * Accumulate 1 Min. in the L-Sit. Perform this exercise hanging, off rings, parallettes, or the floor. [Scaling]: L-SITS: Choose a L-Sit scaling option that allows each minute to be completed in 2 to 3 attempts or reduce time to :30 to :40. Scale to knee tuck holds, single...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice 3 Sets of: 5 Tall Cleans 5 Tall Push Jerks Then, Squat Clean Technique Push Jerk Technique Then, 12 Mins. to find a heavy Squat Clean 12 Mins. to find a heavy Push Jerk (from the Rig) Clean (Record Heaviest Single Here) Push Jerk (Record Heaviest Single Here) Conditioning 10 Min. Time Cap. Squat Clean Grace (Time) 30 Squat Clean and Jerks (135/95) [Scale 1]: Weight (95/65) [Scale 2]: Weight (65/45) Recovery Couch Stretch 3 Mins. / SideRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (AMRAP – Rounds and Reps) In Teams of 3, 30 Min. AMRAP of: 60 Synchronized Burpees 600m Row 60 Synchronized Weighted Sit-Ups (45/35) 600m Row 60 Synchronized Plate Ground to Overhead (45/35) 600m Row * Sit-Ups: reach the plate to the floor behind the head and sit-up to touch it to the floor in front of the toes. Row: divide as desired between teammates. Every 200m counts as 1 rep. [Scaling]: Reduce the weight on the plate to allow for continuous movement with your team.Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice 2 Sets, The Burgener Warm-Up: Down and Up x 5 Elbows High and Outside x 5 Muscle Snatch x 5 Snatch Land x 5 Snatch Drop x 5 High Hang (Power Position) Squat Snatch x 5 Then, 10 Mins. to build to a heavy High Hang Squat Snatch High-Hang Snatch (Record Heavy Single Here) Conditioning Cindy, Strict! (AMRAP – Rounds and Reps) 5 Strict Pull-Ups 10 Push Ups 15 Air Squats [Scale 1]: 3 to 5 Strict Pull-Ups 7 to 10 Push Ups * Choose a number of reps that can be done in no more than 2 sets and with good technique. 15 Air Squats [Scale 2]: 5-10-15 Reps Ring Rows or Barbell Pull-Ups Box or Segmented Push Ups Air Squats ROMWOD & CHILL Hold the following poses and stretches for the specified times. Focus on...Read more