Call Us: (518) 459.4444

29
Jul

Thursday 073015


Announcements

Follow us on Instagram @albanycrossfit !!

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

View Public Whiteboard

Warm-Up

Metcon (No Measure)

2 Sets of:

20 PVC Shoulder Pass

15 Bridge Ups

Then

Hold Bridge Up – 2 Minutes

Skills Practice

Metcon (No Measure)

Instruction / Skills Practice for:

1.) Pistols

2.) Clean & Jerk

3.) Muscle Ups

Workout of the Day

This is a high skilled WOD, scale to finish each piece within the strict 5 minute time cap to preserve the intended stimulus (they should be FAST).

* Use the 15 Minutes of rest to practice / warm up weight for the Snatch. Keep moving around.

[Suggested Scaling:]

Beginner:

15 Box Supported Pistols

12 Clean & Jerks (95/65)

9 Scaled Muscle Ups

* Rest 15 Minutes

15 Strict Dumbbell Press (45/30)

12 Snatches (85/60)

9 Scaled Muscle Ups

Intermediate:

21 Alternating Pistols

15 Clean & Jerks (135/95)

6 Muscle Ups

*Rest 15 Minutes

21 Handstand Push Ups

15 Snatches (125/85)

6 Muscle Ups

Wings of Gold (2 Rounds for time)

Part One:

21 Alternating Pistols w/ (65/45) Dumbbell

15 Clean & Jerks (185/135)

9 Muscle Ups

* 7 Minute Time Cap

* Rest 15 Minutes

Then,

Part Two:

21 Parallette Handstand Push-Ups

15 Snatches (165/115)

9 Muscle Ups

* 7 Minute Time Cap

Leave a Reply