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14
Jan

Sunday 011517

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

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Workout of the Day

Part A.

Every 2 Minutes for 5 Sets:

5 Dumbbell Overhead Squats.

* Hold a DB in each hand. Increase the weight from set to set building to a MAX weight or keep it light and work technique.

—————————–

Part B.

Every 2 Minutes for 5 Sets:

3 Bench Press @ 80% 1RM, Climbing

[Scale 1]:

3 Bench Press @ 80% 1RM, Across

[Scale 2]:

3 Bench Press @ Moderate Weight, Climbing

—————————–

Part C.

Ever 2 Minutes for 5 Sets:

Attempt a MAX Set of TRIPLE Unders (or Practice)

[Scale 1]:

Attempt a MAX Set of DOUBLE Unders

[Scale 2]:

Practice Double Unders for 90 Seconds, Rest :30 Seconds.

A: Dumbbell Overhead Squat (5 x 5 Up to Challenging Weight)

B: Bench Press (5 x 3 @ 80% 1RM, Climbing)

C: Metcon (AMRAP – Reps)

5 Sets of:

MAX Triple Unders

[Scale 1]:

MAX Double Unders

[Scale 2]:

Practice Double Unders

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