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15
Jul

Thursday 071615

Announcements

The following classes are canceled this week.
Please plan workouts accordingly.

Friday: WOD @ 5:00pm, 6:00pm

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

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Warm-Up

Metcon (No Measure)

2 Sets for QUALITY of:

500m Row @ Conversation Pace

2 World’s Greatest Stretch / Side

Bear Crawl (Hallway to Rig & Back)

10 PVC Pass Through**

10 Overhead Squat

** Use a Reverse Grip on the Second Set.

Skills Practice

Medicine Ball Clean Technique (No Measure)

Progression:

– Deadlift (Focus: Setup)

– Deadlift Shrug (Focus: Fast Extension & Shrug with no Arm Bend)

– Front Squat (Focus: Depth of the Catch)

– Shrug & Drop Under (Focus: Shrug & Beating the Ball Down)

– Full Medicine Ball Clean

Workout of the Day

Take My Breath Away (Time)

25 Walking Lunges

20 Pull-Ups

50 Box Jumps (20)

20 Double Unders

25 Ring Dips

20 Knees To Elbow

30 Kettlebell Swings (70/53)

30 V-Ups

20 Med Ball Cleans (20/14)

25 Single Legged Glute Bridges / Side

30 Wall Balls (20/14)

3 Rope Climbs (15ft)

* 15 Minute Time Cap

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