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

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Warm-Up

Metcon (No Measure)

2 Sets of:

1 Bear Crawl (Down & Back from Rig)

3 World’s Greatest Stretch / Side (3 Second Hold / Position)

8 Single Legged Glute Bridges / Side

Then

Band Walks

10 Left & Right

1 Forward & Back

Skills Practice

Deadlift Technique (No Measure)

Workout of the Day

Deadlift

[Deadlift Warm-Up]

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

First 10 Minutes:

45% x 5

55% x 5

65% x 3

75% x 1

80% x 1

* Rest 60 seconds between sets.

Second 10 Minutes:

85% x 1 – 12 Min Mark.

92% x 1 – 14 Min Mark.

97% x 1 – 16 Min Mark.

PR Attempt 1: 18 Min Mark

PR Attempt 2: 21 Min Mark

PR Attempt 3: 24 Min Mark

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