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10
Dec

Friday 121115

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.

Deadlift (1 x 1 @ 80% 1RM)

Deadlift (1 x 10 @ 70% 1RM)

Deadlift (1 x 1 @ 85-90% 1RM)

Deadlift (1 x 20 Unbroken @ 60% 1RM)

Deadlift (1 x 1 @ 90-95% 1RM or PR Attempt)

Deadlift (1 x 30 Unbroken @ 55% 1RM)

After Party

Metcon (10 Rounds for time)

10 Minute EMOM of:

1 Rope Climb (15′)

8 Handstand Push-Ups

[Scaling Suggestions]:

[Scale 1]:

1 Rope Climb (Scale Height)

5 Handstand Push-Ups

[Scale 2]:

1 Rope Get-Up

8 Dumbbell Press (Make it Heavy)

* Record the time it took to complete each round.

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