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6
Jun

Wednesday 060717

Announcements

Weekend Schedule Changes:
1. FRIDAY (6/9): The noon will be the last class of the day. We will see you all at 5:45pm for Friday Night Fights!

2. SATURDAY (6/10): OCR Class is canceled this weekend. Good luck in Tuxedo, NY at the Spartan Sprint race everyone!

3. SAT (6/10) & SUN (6/11): The double will be unavailable for OPEN gym use both days because we are hosting a RockTape seminar.

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

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Skills Practice

Sumo Deadlift High Pull Technique (No Measure)

Progression:

Sumo Deadlift

Sumo Deadlift Shrug (Slow)

Sumo Deadlift Shrug (Fast)

Full Sumo Deadlift High Pull

Workout of the Day

* 35 Minute Time Cap,

Record the time for each round.

Rocky Balboa (5 Rounds for time)

5 Rounds of:

20 Wall Balls (20/14) (10ft Target)

20 Sumo Deadlift High-Pulls (75/55)

20 Box Jumps (24″)

20 Push Press (75/55)

20 Calorie Row

* Rest 1 Minute Between Rounds.

[Scale 1]:

5 Rounds of:

20 Wall Balls (14/10) (Regular Targets)

20 Sumo Deadlift High-Pulls (65/45)

20 Box Jumps (20″)

20 Push Press (65/45)

20 Calorie Row

* Rest 1 Minute Between Rounds.

[Scale 2]:

5 Rounds of:

15 Wall Balls (10/8) (Regular Targets)

15 Sumo Deadlift High-Pulls (55/35)

15 Box Jumps (12″)

15 Push Press (55/35)

15 Calorie Row

* Rest 1 Minute Between Rounds.

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