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16
Feb

Wednesday 021716

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

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Skills Practice

Skill Builder 1.0 (AMRAP – Reps)

10 Minute Ladder for Quality:

2 Overhead Squats (45/35)

2 Pull-Ups

2 High Hang Squat Snatch (45/35)

2 Ring Dips

4 Overhead Squats (45/35)

4 Pull-Ups

4 High Hang Squat Snatch (45/35)

4 Ring Dips

*…Add 2 reps each round.

[Scaling Suggestions]:

[Scale 1]:

No Change

[Scale 2]:

2 Overhead Squats (35/25)

2 Ring Rows

2 High Hang Squat Snatch (35/25)

2 Push Ups

*…Start with 2, then add 1 rep each round.

Workout of the Day

* 15 Minute Time Cap

In the Moment (Time)

3 Rounds of:

250m Row

21 Hip Extensions

21 AbMat Sit-Ups

90 Double Unders

[Scaling Suggestions]:

[Scale 1]:

3 Rounds of:

250m Row

21 Good Mornings (45/35)

21 AbMat Sit-Ups

60 Double Unders

[Scale 2]:

3 Rounds of:

250m Row

21 Good Mornings (35/25)

21 AbMat Sit-Ups

90 Single Unders

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