Call Us: (518) 459.4444

24
Sep

Friday 092515

Announcements

Follow us on instagram @albanycrossfit !!

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

View Public Whiteboard

Warm-Up

Metcon (No Measure)

SLOW Bear Crawl

(T.V. to Speakers & Back)

Then

2 Sets of:

5 Kettlebell Deadlifts

10 Russian Kettlebell Swings

5 KB Front Squats (Left Side)

10 Russian Kettlebell Swings

5 KB Front Squats (Right Side)

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

Goal – 1 round / minute.

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP of:

5 Squat Cleans (155/105)

5 Burpee Over The Bar
[Scaling Suggestions]:

[Scale 1]:

15 Minute AMRAP of:

5 Squat Clean (135/95)

5 Burpee Over The Bar

[Scale 2]:

15 Minute AMRAP of:

5 Med Ball Cleans

5 Burpees To Plate (45#)

Leave a Reply