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13
Oct

Friday 101415

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

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Strength

* Spend 20 minutes working on your deadlift technique and slowly building to a challenging weight.

Pauses:

:3 @ Knees pulling from the floor

:3 @ Knees again while lowering the bar.

Paused Deadlift (Challenging Single)

Workout of the Day

Time Priority Diane (Time)

:60 Deadlifts (225/155)

:60 Handstand Push-Ups

:45 Deadlifts

:45 Handstand Push-Ups

:30 Deadlifts

:30 Handstand Push-Ups

* No rest between stations, total workout will take 4.5 minutes.

Scale so you can complete 21 Deadlifts in :60, 21 HSPU in :60 and so on. 15 DL in :45, 15 HSPU in :45, 9 DL in :30, 9 HSPU in :30

[Scale 1]:

Deadlift (185/135)

Pike Push-Ups

[Scale 2]:

Deadlift (135/95)

Dumbbell Strict Press*

* Pick a challenging weight for you.

Metcon

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