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24
Oct

Tuesday 102516

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

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Strength

* Build to a challenging weight in 10 Minutes.

Hang Snatch (Heavy Single)

Workout of the Day

* 20 Minute Time Cap

Metcon (Time)

5 Rounds of:

5 Hang Squat Snatch @ 75% Heavy Single

:30 Chin Over The Bar HOLD

10 Overhead Squat @ 75% Heavy Single

:60 Planche HOLD

[Scale 1]:

No Change

[Scale 2]:

Barbell Weight: No Change

:10-15 Chin Over The Bar HOLD*

:30 Planche HOLD

* Set-up a Barbell Pull-Up station for the chin over the bar hold.

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