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5
Dec

Sunday 120615

Announcements

The 7:00pm class on Wednesday (12/9) is canceled. We are having a coaches meeting to discuss / practice new ideas that will help to improve your gym experience in the new year. Please plan your workouts accordingly.

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

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Workout of the Day

* 25 Minutes to Complete.

[Scaling Suggestions]:

[Scale 1]:

Same as RX

[Scale 2]:

1 x 5

1 x 10

1 x 5

1 x 10

1 x 5

1 x 10

@ Light to Moderate weights practicing technique.

A.): Push Press (1 x 1 @ 80% 1RM)

B.): Push Press (1 x 10 Unbroken @ 65% 1RM)

C.): Push Press (1 x 1 @ 85-90% 1RM)

D.): Push Press (1 x 20 Unbroken @ 55% 1RM)

E.): Push Press (1 x 1 @ 90-95% 1RM or PR Attempt)

F.): Push Press (1 x 30 Unbroken @ 45% 1RM)

After Party

Double Under Skills (AMRAP – Reps)

PRACTICE for 10 minutes:

1 Single Under

1 Double Under

2 Single Unders

2 Double Unders

3 Single Unders

3 Double Unders

* Continue this process alternating between Single & Double Unders for as long as possible.

** If you break the sequence…start over. Count the total repetitions of the most successful attempt.

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