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19
Apr

Wednesday 042016


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

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Workout of the Day

Every 2:30 Minutes for 7 Sets:

1 Overhead Squat @ 80% 1RM, Climbing

* Increase 2-8% each set.

[Scaling Suggestions]:

[Scale 1]:

1 Overhead Squat @ 80% 1RM, Across

[Scale 2]:

3 Overhead Squat @ Light-Moderate, Across – Practice Technique

Overhead Squat (7 x 1 @ 80%, Climbing)

After Party

Metcon (AMRAP – Reps)

Tabata (:20 On, :10 Off – 16 Rounds) of:

Double Unders

Russian Kettlebell Swings (70/53)

* Alternate movements each round.

[Scaling Suggestions]:

[Scale 1]:

Double Unders

Russian Kettlebell Swings (53/45)

[Scale 2]:

Double Under Attempts or Single Unders

Russian Kettlebell Swings (45/35)

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