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8
Jun

Tuesday 060915

Announcements

The 7:00pm class is canceled today (Wednesday 6/10). Please plan your workout accordingly.

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

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Warm-Up

Metcon (No Measure)

2 Sets of:

Spider-Man Lunge (Rig to Hallway)

8 Air Squats

Inchworm (Hallway to Rig)

20 Shoulder Taps

Then

4 Sets of for Quality of:

:20 to :30 Tripod of Handstand Holds

Workout of the Day

Complete WOD A.) first, then as a class move on to WOD B.)

A.): 2015 Regionals Event 4 (Time)

250m Handstand Walk

* 10 Minute Time Cap

B.): Snatch

[Snatch Warm-Up]

* 25 Minute to Build to a 1RM

[First 10 Minutes]

50% x 3

55% x 3

60% x 2

65% x 1

70% x 1

[Second 10 Minutes]

75% x 1

80% x 1

85% x 1

92% x 1

97% x 1

Attempt # 1

Attempt # 2

Attempt # 3

Mobility

Pigeon Pose (No Measure)

* 2 Minutes / Side

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