Call Us: (518) 459.4444

30
Oct

Friday 103114

Announcements

WOD’s can be scaled for athletes of all abilities

Main – Albany CrossFit: WOD – (Be)tter

View Public Whiteboard

WOD Prep

1×10: Inchworm (No Measure)

Function WOD

Schlitz – Function (Time)

4 rounds:

500 Meter Row

8 Chest to Bar Pull Ups

40 Double-Unders
*RX Plus = 400m Run

** 15 Minute Time Cap

Sport WOD

Schlitz (Time)

4 rounds:

400 Meter Run

4 Muscle-Ups

40 Double-Unders
*RX Plus = 500m Row

** 15 Minute Time Cap

Function Strength

2RM : Push Press

Sport WOD

Select 1-2 weightlifting complexes to work on in the remaining time of class.

Snatch Complex (Weight)

2 sets of:

Power Snatch + Hang Squat Snatch + Squat Snatch + Overhead Squat

* 75% of 1RM Snatch

Clean Complex (Weight)

2 sets of:

Power Clean + Hang Squat Clean + Squat Clean

* 80% of 1RM Clean

Jerk Complex (Weight)

2 sets of:

Push Jerk from back rack + Split Jerk from Front

* 85 of 1RM% Push Jerk

Injury Prevention

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

Leave a Reply