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25
Sep

Friday 092614

Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep

Russian Baby Maker (No Measure)

Hold for two minutes.

Function Strength

8×2: Paused Back Squat (@ 45-55% 1RM)

* Focus: Control down, tight in the bottom, speed out of the hole.

Sport Strength

Metcon (Weight)

Clean and Jerk Complex:
1 High Hang Squat Clean + Push Jerk + Split Jerk
* Work up to a heavy weight.
* 15 Minute Time Cap

Function WOD

Tondero (Function) (Time)

30-20-10 Goblet Squats (70/53)
15-10-5 Strict Press (95/65)
* 20 Minute Time Cap

Sport WOD

Tondero (Time)

30-20-10 Squat Cleans (135/95)
15-10-5 Strict HSPU
* 20 Minute Time Cap

Injury Prevention

1×15: Downward / Upward Dog (No Measure)

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