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Main – Albany CrossFit: WOD – (Be)tter

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Warm-Up

Metcon (No Measure)

2 Rounds for QUALITY of:

10 Inchworms

10 Overhead Squats (Empty Bar)

10 Push Ups

Strength

1RM: Back Squat

[Back Squat Warm-Up]

*** Build to a 1RM in 25 Minutes.***

First 10 Minutes:

Bar x 5

45% x 5

55% x 3

65% x 3

75% x 1

* Rest 60 seconds between sets.

Second 10 Minutes:

85% x 1 – 10 Min Mark.

92% x 1 – 12 Min Mark.

97% x 1 – 15 Min Mark.

–15-17 Minute Mark: Walk Out Set–

* Load 120% of current 1RM. Unrack the bar, stand tall with it for 5-10 seconds then put it back. Reduce the weight to your first PR Attempt.

PR Attempt 1: 18 Min Mark

PR Attempt 2: 21 Min Mark

PR Attempt 3: 24 Min Mark

After Party

500m Row (Time)

Max Effort 500m Row

Mobility

Couch Stretch (No Measure)

* 2 Minutes / Side

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