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10
Dec

Sunday 121116

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

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Workout of the Day

* 10 Minute Time Cap.

Perform this workout RX if you have a 400 lbs. / 275 lbs. Deadlift.

Metcon (Time)

21-15-9 of:

Deadlift (275/185)

Burpee Over the Bar

[Scale 1]:

Deadlift (225/155)

Burpees Over the Bar

[Scale 2]:

Deadlift (155/105)

Burpees Over the Bar

After Party

Complete part A.) before B.) and B.) before C.) in 20 Minutes.

A.) Pause for :3 at the top of each calf raise.

B.) The barbell should touch the floor between reps on the bent over row, if you have to use a lot of body english, it’s too heavy.

C.) Hold the hip extension for :3 each rep on the glute bridge.

A.): Barbell Calf Raises (3 x 15 @ (135/95), (115/75), or (95/65))

B.): Bent Over Row (3 x 15 @ (135/95), (115/75), or (95/65))

C.): Glute Bridge (3 x 15 @ (135/95), (115/75), or (95/65))

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