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20
Nov

Friday 112114

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WOD’s can be scaled for athletes of all abilities

Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep

1×12: PVC Pass Through (No Measure)

Function Strength

5×3: Back Squat

Sport Strength

5×3: Front Squat

Function WOD

Hollandaise – Function (AMRAP – Rounds and Reps)

AMRAP 8:

3 Push Press (95/65), 3 Box Jumps (24/20)

6 Push Press (95/65), 6 Box Jumps (24/20)

9 Push Press (95/65), 9 Box Jumps (24/20)

Continue to add 3 reps per round until time is called.

Sport WOD

Hollandaise (AMRAP – Rounds and Reps)

AMRAP 8:

3 Power Snatches (95/65), 3 Box Jump Overs (24/20)

6 Power Snatches (95/65), 6 Box Jump Overs (24/20)

9 Power Snatches (95/65), 9 Box Jump Overs (24/20)

Continue to add 3 reps per round until time is called.

Injury Prevention

5 Minute Squat Test (No Measure)

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