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11
Apr

Sunday 041215

Announcements

All 90 Day Challenge Benchmark Info is due in ONE EMAIL by Friday April 10th, 10:00pm.

Main – Albany CrossFit: WOD – (Be)tter

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Warm-Up

Group Dynamic (No Measure)

Skills Practice

Strict Press Technique (No Measure)

Instruction led by class Coach.

– Use a PVC Pipe.

Workout of the Day

Strict Press (5-5-5-5)

In 20 Minutes:

5-5-5-5, Four attempts to build to a challenging 5 Rep Strict Press.

First 10 Minutes (Just Warming Up):

1 x 10 @ Barbell

1 x 7 @ Very Light

1 x 5 @ Slightly Heavier

1 x 3 @ Moderately Heavy

* Rest 1 Minute between Sets

Second 10 Minutes (5-5-5-5):

1 x 5 @ Heavier Weight, but nowhere near maximum.

1 x 5 @ Challenging, but doable.

1 x 5 @ Last Two will be tough!

1 x 5 @ Holy shit that was heavy, but I did it!

* Be conservative and tactful in your weight increases. Your goal is NOT to fail, but to achieve all of your attempts.

After Party

I Love Star Wars (AMRAP – Rounds and Reps)

5 Minute AMRAP of:

1 Rope Climb (15′)

10 Overhead Lunges (45/35)

Mobility

Recovery Row (No Measure)

Row 500m at a 3:00 Pace. Damper Setting 4.

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