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7
Aug

Wednesday 080812

Link of the Day albany gym

This Week’s Mobility

Warm-Up:

Snatch Skill Transfer

 

WOD:

I. Snatch – 5 x 2 – Rest As Needed Between Sets

II. Front Squat 3 x 3 @ 80% 1RM – Rest 2 Minutes Between Sets

III. Chin Ups (Chin Over Vertical Plane) 4 x 15 – Rest 1 Minute Between Sets

Scaling Levels for all abilities will be provided by your coach.

 

 

Competitors:

Rest 4+ Hours Then…

I. Reverse Med-Ball Toss (Throws @ 80,80,90,90,100%) – Rest 1 Minute Between Sets – 8# Shot Preferred

II. Repeat The Following 4 Times:

Run 30 Seconds @ 90%

Walk Rest 30 Seconds Briskly

Run 1 Minute @ 90%

Walk Rest 30 Seconds Briskly

Run 90 Seconds @ 90%

Walk Rest 30 Seconds Briskly

* Work On Holding The Same Pace No Matter The Time Interval

*Athletes must be cleared by the coaching staff in order to follow the Competitors Program.  Please contact Kevin.Houston@albanycrossfit.com for more information.

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