Call Us: (518) 459.4444

25
Dec

Saturday 122615


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

View Public Whiteboard

Workout of the Day

* 18 Minute Time Cap

Temporal (Time)

3 Rounds of:

10 Dumbbell Power Snatch, Left Arm

10 Single Arm Overhead Squat, Left Arm

10 L-Pull-Ups

10 Dumbbell Power Snatch, Right Arm

10 Single Arm Overhead Squat, Right Arm

10 L-Pull-Ups

* (55/35) for Dummbell Weight

[Scaling Suggestions]:

[Scale 1]:

Dumbbell Weight (40/25)

Strict Pull-Ups

[Scale 2]:

Dumbbell Weight (25/15)

Ring Rows

Reduce all Reps to 7

After Party

Metcon (2 Rounds for weight)

SuperSet:

A1.) Dumbbell Shrugs 4 x 15

A2.) Zottman Curls 4 x 15

* Choose a challenging weight that allows for good technique

Leave a Reply