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6
Nov

Friday 110714

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WOD’s can be scaled for athletes of all abilities

Main – Albany CrossFit: WOD – (Be)tter

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Banded Super Couch Stretch (No Measure)

WOD Prep

5×3: Deadlift

Function WOD

Beast Builder (Function) (9 Rounds for reps)

9 Minute EMOM of:

Minute 1: 9 Front Squats + 1 Push Press

Minute 2: 8 Front Squats + 2 Push Press

Minute 3: 7 Front Squats + 3 Push Press

Minute 4: 6 Front Squats + 4 Push Press

Minute 5: 5 Front Squats + 5 Push Press

Minute 6: 4 Front Squats + 6 Push Press

Minute 7: 3 Front Squats + 7 Push Press

Minute 8: 2 Front Squats + 8 Push Press

Minute 9: 1 Front Squat + 9 Push Press

* All movements should be done Unbroken.

The weight is (155/105).

Sport WOD

Beast Builder V3 (9 Rounds for reps)

9 Minute EMOM of:

Minute 1: 9 Hang Squat Cleans + 1 Jerk

Minute 2: 8 Hang Squat Cleans + 2 Jerks

Minute 3: 7 Hang Squat Cleans + 3 Jerks

Minute 4: 6 Hang Squat Cleans + 4 Jerks

Minute 5: 5 Hang Squat Cleans + 5 Jerks

Minute 6: 4 Hang Squat Cleans + 6 Jerks

Minute 7: 3 Hang Squat Cleans + 7 Jerks

Minute 8: 2 Hang Squat Cleans + 8 Jerks

Minute 9: 1 Hang Squat Cleans + 9 Jerks

* All movements should be done Unbroken.

The weight is (155/105).

Injury Prevention

LAX Ball Foot Smash (No Measure)

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