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30
Apr

Friday 050115

Announcements

Today is Bring a Friend day! Bring in a buddy (or more) to WOD with you!

Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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Workout of the Day

Metcon (No Measure)

2 Sets for QUALITY of:

10 Downward / Upward Dog

5 Inchworms

5 Reverse Inchworms

10 Air Squats

Skills Practice

Push Jerk Technique (No Measure)

Progression:

– Jump & Land, Hands @ Side, Stick Landing

– Jump & Land, Hands @ Shoulders, Stick Landing

– Jump, Punch & Land

– Full Push Jerk (with PVC)

Strength

Push Jerk

0 to 7 Minutes: Establish a 3RM Push Jerk.

Push Jerk

8 to 14 Minutes: Establish a 2RM Push Jerk

Push Jerk

15 to 21 Minutes: Establish a 1RM Push Jerk

Workout of the Day

Mace Windu (AMRAP – Reps)

5 Rounds of:

1 Minute Max Rep: Two Arm KB Push Jerk (53/35)

1 Minute: Hollow Hold

* Score = Total Push Jerk Reps

Mobility

Foam Roll Upper / Lower Back (No Measure)

1 x 20 / Spot

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