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24
Nov

Tuesday 112514

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Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

LAX Ball Foot Smash (No Measure)

2 Minutes / Side

Function WOD

Death by Kettlebell Swing (AMRAP – Reps)

With a 20 Minute Running Clock Complete:

First 10 Minutes:

On the 1st Minute: 2 Kettlebell Swings (70/53)

On the 2nd Minute: 4 Kettlebell Swings (70/53)

On the 3rd Minute: 6 Kettlebell Swings (70/53)

* Add (2) Kettlebell Swings every minute until you finally end with 20 Kettlebell Swings on the 10th Minute.

Then reduce the weight and start it all over again.

Second 10 Minutes:

On the 11th Minute: 2 Kettlebell Swings (53/35)

On the 12th Minute: 4 Kettlebell Swings (53/35)

On the 13th Minute: 6 Kettlebell Swings (53/35)

* If unable to complete a set within a minute, restart the workout with (2) Kettlebell Swings. Take a minute off and stay at the weight you are using for the rest of that 10 minute period.

Sport WOD

Death by Squat Clean (AMRAP – Rounds and Reps)

With a 20 Minute Running Clock Complete:

First 10 Minutes:

On the 1st Minute: 1 Squat Clean (155/105)

On the 2nd Minute: 2 Squat Cleans (155/105)

On the 3rd Minute: 3 Squat Cleans (155/105)

* Add (1) Squat Clean every minute until you finally end with 10 Squat Cleans on the 10th Minute.

Then reduce the weight and start it all over again.

Second 10 Minutes:

On the 11th Minute: 1 Squat Clean (135/95)

On the 12th Minute: 2 Squat Cleans (135/95)

On the 13th Minute: 3 Squat Cleans (135/95)

* If unable to complete a set within a minute, restart the workout with (1) Squat Clean. Take a minute off and stay at the weight you are using for the rest of that 10 minute period.

Injury Prevention

1×20: Downward / Upward Dog (No Measure)

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