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13
May

Sunday 051417

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

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Skills Practice

* Practice each shoulder to overhead movement and build to a heavy rep for each in 20 minutes.

A: Strict Press (Heavy Single)

B: Push Press (Heavy Single)

C: Push Jerk (Heavy Single)

Workout of the Day

* 10 Minute Time Cap

Metcon (Time)

21-15-9 of:

Shoulder to Overhead (135/95)

Chest to Bar Pull-Ups

[Scale 1]:

21-15-9 of:

Shoulder to Overhead (115/75)

Pull-Ups

[Scale 2]:

21-15-9 of:

Shoulder to Overhead (95/55)

Barbell Pull-Ups

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