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8
Jun

Friday 060917

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

View Public Whiteboard

Skills Practice

Metcon (No Measure)

On the Minute x 8:

ODD: MAX Headstand HOLD

EVEN: 7-10 Hang Muscle Cleans (45/35)

[Scale 1]:

No Change

[Scale 2]:

MAX Tripod HOLD

Barbell (35/15)

Strength

* 15 Minutes to build to a max unbroken set of 3 power cleans.

Power Clean (3RM Unbroken)

Workout of the Day

* 12 Minute Time Cap

Metcon (Time)

25 Burpees

25 Power Cleans (135/95)

25 Burpees

* Complete 7 Wall Balls (20/14) at the top of each minute (including the first).

[Scale 1]:

Power Cleans (115/75)

[Scale 2]:

25 Squat Thrust

25 Hang Power Cleans (95/65)

25 Burpees

* 5 Wall Balls (14/10) On the Minute.

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