WOD

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning 40 Minute Time Cap. Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run[Scale 1]: 6 Rounds of: 30 Squats 19 Power Cleans (115/75) 7 Pull-Ups 400m Run [Scale 2]: 4 Rounds of: 15 Squats 10 Power Cleans (75/55) 5 Ring Rows 400m Run
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 7 Minute AMRAP for Quality: 50′ Handstand Walks 10 Overhead Alternating Pistols (PVC) [Scale 1]: 25′ Handstand Walks or Attempts 10 Alternating Pistols [Scale 2]: Alternated between 3 Wall Walks & 50′ Bear Crawls 10 Scaled Pistols (off a box, to a box, bottoms up, foot wrap). Strength Every :90 x 10: Sets 1-3: 1 Paused Overhead Squat @ 70% 1rm, Across (:5 Pause) Sets 4-5: 1 Paused Overhead Squat @ 75% 1rm, Across (:3 Pause) Sets 6-10: 1 Overhead Squat @ 80% 1rm, Climbing [Scale 1]: No Change [Scale 2]: Start at a moderate weight and complete all the paused sets. Then add weight build up for the last 5 sets and find a heavy 1 rep with good technique. Overhead Squat Conditioning 7 Minute Time Cap. Metcon (Time) 21-15-9 of: Toes to...
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) Tabata (:20 On, :10 Off x 12) KB Front Rack Lunge Hold (Right) Russian Kettlebell Swings KB Front Rack Lunge Hold (Left) Kettlebell Swings * Back knee cannot be on the floor for the hold. You choose the weights. [Scaling]: Scale the KB hold to a staggered stance instead of a full lunge. Conditioning 30 Minute Time Cap. Metcon (Time) 2,000m Row 1 Mile Run 2,000m Row [Scale 1]: 1,500m Row 1,200m Run 1,500m Row [Scale 2]: 1,200m Row 800m Run 1,200m Row Recovery 2 Minutes / Side LAX Ball Foot Smash (No Measure)
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter Warm-Up World’s Greatest Stretch x 3 / Side Skills Practice Kettlebell Swings – Russian – American Rowing Lecture: Community / Social Media Workout of the Day 10 Minute Time Cap. 2k Row (Time) Max Effort 2k Row[Scale 1]: 1,600m Row [Scale 2]: 1,200m Row
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice 15 Minute Time Cap. 60 ft Farmers Carry (30 ft Down/30 ft Back) for MAX Weight. The score is the combined weight of both handles. Example: 150 lbs. per hand = a score of 300 lbs. Carried. Farmer’s Carry Conditioning Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP of: 5 Deadlifts (315/205) 3 Weighted Bar Muscle Ups * * Hold a 10/8 Wall Ball between the legs. [Scale 1]: 12 Minute AMRAP of: 5 Deadlifts (275/185) 3 Bar Muscle Ups or Chest to Bar Pull-Ups [Scale 2]: 12 Minute AMRAP of: 5 Deadlifts (155/105) 3 Pull-Ups or 5 Burpee Pull-Ups
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