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19
Feb

Saturday 022016


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

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Workout of the Day

[Overhead Squat]

Set Order: 10-5-3-1-1-1-3-5-10

Complete in 25 Minutes, Rest as Needed Between Sets.

[Scaling Suggestions]:

[Scale 1]:

Same as RX

[Scale 2]:

Overhead Squat 7-5-3-3-3-5-7, Keep weight to 60-70-80% 1RM or light to moderate if you do not know that number.

2×10: Overhead Squat

@ 60-65% 1RM

2×5: Overhead Squat

@ 70-75% 1RM

2×3: Overhead Squat

@ 80-85% 1RM

3×1: Overhead Squat

@ 90-95% 1RM

After Party

* 10 Minute Time Cap

Hollow Rock Annie (Time)

50-40-30-20-10

Double Unders

Hollow Rocks
[Scaling Suggestions]:

[Scale 1]:

40-30-20-10

Double Unders

Hollow Rocks

[Scale 2]:

100-80-60-40-20

Single Unders

50-40-30-20-10

Hollow Rocks or Raises

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