This Week's Mobility Strength: High Bar Back Squat 1 x 20 * This should be (1) maximal set. ** Last week 70%1RM was used. Select a weight slightly higher than that. Use fractional plates if necessary. *** Take time to build up to this (1) working set. Conditioning: "Amanda" 9-7-5 Muscle Ups Snatch (135/95) * 12 Minute Time CapRead more

This Week's Mobility Strength: Deadlift 7 x 3 @ 55%1RM * Rest 60 Seconds Between Working Sets   Conditioning: 10 Minute AMRAP of: 10 Pull-Ups 15 Power Snatches (75/55) 20 Push-UpsRead more

This Week's Mobility Strength/Conditioning: Hopper Friday! Watch the video for how we'll be running this at Albany CrossFit:Read more

This Week's Mobility Strength: 7 x 2 Hi-Hang Clean + 1 Jerk * Rest 60 Seconds Between Working Sets ** Heavy As Possible   Conditioning: 3 Rounds For Total Working Time of: 12 Deficit Hand Stand Push-Ups 15 Toes To Bar Row 500m Rest 1:1 * 20 Minute Time CapRead more

This Week's Mobility Strength: High Bar Back Squat TEMPO 5 x 3 @ 75%1RM * Rest 60 Minutes Between Working Sets ** Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up. Conditioning: For Time: 20 Wall Balls (20/14) 40 Pull-Ups 20 Wall Balls (20/14) 40 Box Jumps (24/20) 20 Wall Balls (20/14) 40 Ring Dips 20 Wall Balls (20/14) 40 Kettle Bell Swings (53/35) 20 Wall Balls (20/14) * Strict 20 Minute Time CapRead more