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4
Jul

Tuesday 070516

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

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Strength

Every 2:30 for 5 Sets:

1 Front Squat + 1 Back Squat @ 80% 1RM Front Squat, Climbing

[Scale 1]:

1 Front Squat + 1 Back Squat @ 80% 1RM Front Squat, Across

[Scale 2]:

1 Front Squat + 1 Back Squat @ Moderate Weight, Climbing

Squat Complex (5 x 1 @ 80% 1RM Front Squat)

1 Front Squat+

1 Back Squat

* Re-rack the bar after the Front Squat and immediately take it off again for the Back Squat.

Workout of the Day

* 10 Minute Time Cap

Metcon (Time)

4 Rounds of:

25 Russian Kettlebell Swings (70/53)

15 Chest to Bar Pull-Ups.

[Scale 1]:

4 Rounds of:

25 Russian Kettlebell Swings (53/35)

15 Pull-Ups.

[Scale 2]:

4 Rounds of:

20 Russian Kettlebell Swings (45/30)

10 Barbell Pull-Ups.

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