Main – Albany CrossFit: Powerlifting View Public Whiteboard Strength Bench Press (2 RM ) 2 RM Pin Press Assistance Incline Db Press (3×2 Minutes) Db Row (3×8) Metcon (Time) 100 Banded Tricep pushdowns (each arm)Read more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Weightlifting Back Squat (3×3) WOD Metcon (Time) Teams of Two 21-18-15-12-9-6 Kb Swings, 70/53 Push ups 50m Prowler Push after each Round, 160/120 *You can split up reps however you want. However, on the prowler push each partner must push the prowler 25 metersRead more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) “Macho Man” EMOM for as long as possible: 3 Power Cleans + 3 Front Squats+ 3 Jerks, 185/135 If you complete 10 rounds, add one rep to each movement for each additional minute. For example minute 11 would be 4 Power Cleans+ 4 Front Squats + 4 Jerks. Minute 12 would be 5 of each, and minute 13 would be 6 of ea. Skills Metcon (7 Rounds for reps) C2B Progression 7 sets of 10, :50 rest between setsRead more

Main – Albany CrossFit: Powerlifting View Public Whiteboard Strength Rack Pull Deadlift (3 RM) Assistance Hip Thrust (3×10) Metcon (Time) Lipson Test: 400m Bodyweight prowler pushRead more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) “Ham Sandwich” 50 Wall Balls, 20/14 25 Deads, 245/165 50 Wall Balls, 20/14 After 60 seconds EMOM perform 5 burpees Fitness Front Squat (3×3 across) Sport Squat Snatch (5×2)Read more