Call Us: (518) 459.4444

3
Jan

Monday 010416

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

View Public Whiteboard

Strength

Complete the SuperSet in 20 Minutes.

Take time to warm up the deadlift to 60%1RM.

Pause for :3 seconds at the knees when lowering the weight to the floor for each rep.

Then immediately perform a :20-:30 Handstand hold.

Rest 2 Minutes between sets.

A1.) : Paused Deadlift (4 x 3 @ 60% 1RM)

A2.) : Metcon (4 Rounds for time)

Handstand Holds

4 x :20 – :30

Workout of the Day

* 8 Minute Time Cap

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
[Scaling Suggestions]:

[Scale 1]:

21-15-9 of:

Deadlifts (185/125)

12-9-6 of:

Handstand Push-ups

[Scale 2]:

21-15-9 of:

Deadlifts (125/85)

Pike Handstand Push-Ups

Leave a Reply