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14
Feb

Monday 021516


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

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Strength

* 15 Minutes to establish a 1RM Bear Complex.

Compare to: 11/02/15

** It must be a “Strict” Bear Complex: No Thrusters, Squat Cleans, or Jerks.

1RM: Bear Complex

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
[Scaling Suggestions]:

[Scale 1]:

No Change

[Scale 2]:

Hang Power Cleans

Front Squat

Push Press

Front Squat

Push Press

Workout of the Day

As a class complete part A.) then move on to part B.).

A.): Strawberry Shortcake (AMRAP – Reps)

Tabata (:20 On, :10 Off – 10 Rounds)

Air Squats

Remain in the bottom of the squat for every other rest interval (alternate bottom-to-bottom.)

[Scaling Suggestions]:

[Scale 1 & 2]

No Change

B.): Handstand Holds (3 Rounds for time)

3 Attempts at:

Max Effort Handstand Hold

[Scale 1]:

No Change

[Scale 2]:

3 Attempts at:

Max Effort Plank Hold

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