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27
Nov

Friday 112814

Announcements

Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

Barbell Smash: Inner Thigh (No Measure)

2 Minutes / Side

Function Strength

3×2: Front Squat

@ 90% 1RM

Sport Strength

5×1: Low Hang Snatch

Work up to a heavy Squat Snatch from the low hang (below knees)
Climbing

Function WOD

Amanda – Function (Time)

9 Chest To Bar Pull Ups

9 Ring Dips

9 Overhead Squats (135/95)

7 Chest to Bar Pull Ups

7 Ring Dips

7 Overhead Squats (135/95)

5 Chest to Bar Pull Ups

5 Ring Dips

5 Overhead Squats (135/95)
* 15 Minute Time Cap

Sport WOD

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
* 15 Minute Time Cap

Injury Prevention

Kettlebell Arm Bar (No Measure)

2 Minutes / Side

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