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28
Mar

Wednesday 032917

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

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Skills Practice

* Coach led with a barbell and light weights.

Deadlift Technique (No Measure)

Workout of the Day

Every 2:30 for 9 Sets:

Sets 1 and 2: 5 Deadlifts @ 70% 1RM, Climbing

Sets 3, 4, and 5: 3 Deadlifts @ 80 % 1RM, Climbing

Sets 6, 7, 8, and 9: 1 Deadlift @ 90% 1RM, Climbing

[Scale 1]:

Sets 1 and 2: 5 Deadlifts @ 70% 1RM, Across

Sets 3, 4, and 5: 3 Deadlifts @ 80 % 1RM, Across

Sets 6, 7, 8, and 9: 1 Deadlift @ 90% 1RM, Across

[Scale 2]:

Use moderate weights at the start and build to a heavy single rep for the day.

Deadlift (2 x 5 @ 70% 1RM, Climbing )

Deadlift (3 x 3 @ 80% 1RM, Climbing)

Deadlift (4 x 1 @ 90% 1RM, Climbing)

After Party

Metcon (AMRAP – Reps)

Tabata (:20 On, :10 Off – 8 Rounds)

BURPEES

[Scale 1 & 2]:

NO CHANGE

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