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3
Nov

Tuesday 110414

Announcements

WOD’s can be scaled for athletes of all abilities

Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep

PVC Rotator Cuff Stretch (No Measure)

Function Strength

1RM: Strict Press

Sport Strength

1RM: Power Snatch

Function WOD

Three Times A Lady (Function) (AMRAP – Rounds and Reps)

3 Minute AMRAP of:

3 Push Press (135/95)

20 Double Unders

* Rest: 3 Minutes

4 Minute AMRAP of:

4 Push Press (115/80)

20 Double Unders

* Rest: 4 Minutes

5 Minute AMRAP of:

5 Push Press (95/65)

20 Double Unders

Sport WOD

Three Time A Lady (AMRAP – Rounds and Reps)

3 Minute AMRAP of:

3 Power Snatch (135/95)

20 Double Unders

* Rest: 3 Minutes

4 Minute AMRAP of:

4 Power Snatch (115/80)

20 Double Unders

* Rest: 4 Minutes

5 Minute AMRAP of:

5 Power Snatch (95/65)

20 Double Unders

Injury Prevention

LAX Ball in Calfs (No Measure)

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