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29
Sep

Wednesday 093015

Announcements

This Friday (10/02) the 5:00pm and 6:00pm classes will be canceled. All coaches will be in a staff / enhancement meeting. Please plan workouts accordingly.

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

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Warm-Up

Metcon (No Measure)

3 Rounds for Quality of:

1:00 Squat Hold

10 Overhead Squats*

5 Inchworms

10 Single Legged Glute Bridges / Side

5 Paused Toes to Bar**

10 Burpees

* PVC – Light Bar – Heavier Bar.

** Pause with Toes on the Bar for :3 Each Rep.

Then,

Deadlift Technique Practice x 5

Workout of the Day

* 12 Minute Time Cap

Metcon (Time)

12-9-6 of:

Muscle Ups

Deadlifts (275/195)

Each time you break a set of Muscle-Ups, perform 3 “penalty” Deadlifts. Penalty deadlifts do not count toward the 27 prescribed Deadlift reps.
[Scaling Suggestions]:

[Scale 1]:

12-9-6 of:

Ring Dips

Deadlifts (225/155)

[Scale 2]:

21-15-9 of:

Hand Release Push-Ups

Deadlifts (185/125)

After Party

Pumping Iron (AMRAP – Reps)

Tabata (:20 On, :10 Off – 16 Rounds)

– Bent Over Row (45/35)

– Shrugs (45/35)

– Curls (45/35)

– Skull Crushers (45/35)

* Alternste between exercises each round.

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