Call Us: (518) 459.4444

29
Jan

Monday 013017

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

View Public Whiteboard

Workout of the Day

Every 2:30 Minutes for 5 Sets:

3 Overhead Squats @ 80% 1RM, Climbing

[Scale 1]:

3 Overhead Squats @ 80% 1RM, Across

[Scale 2]:

3 Overhead Squats @ Moderate Weight

Overhead Squat (5 x 3 @ 80% 1RM, Climbing)

After Party

* 12 Minute Time Cap

Metcon (Time)

2-4-6-8-10-8-6-4-2 of:

Dumbbell Push Press*

Dumbbell Renegade Row*

Box Jumps (30/24)

* You pick the Dumbbell weight, choose something that feels heavy, but doable to complete all sets unbroken.

[Scale 1]:

Box Jump (24/20)

[Scale 2]:

Box Jump (20/12)

Leave a Reply