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5
May

Friday 050616

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

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Strength

Every 3 Minutes for 5 Sets Complete:

10 Close Grip Overhead Squats @ 50% 1RM Overhead Squat, Across

* Hands Double Thumb Distance Apart.

[Scaling Suggestions]:

[Scale 1]:

10 Regular Overhead Squat @ 50% 1RM, Across

[Scale 2]:

10 Regular Overhead Squat @ Light Weight – Practice Technique

Close Grip Overhead Squat (5 x 10)


Workout of the Day

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP of:

12 Dumbbell Deadlift

9 Dumbbell Hang Squat Clean

6 Dumbbell Push Jerk

* You choose the weight, record weight in the comments.

[Scaling Suggestions]:

[Scale 1 & 2]:

No change. Choose a weight that allows good techhnique.

Metcon

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