Albany CrossFit – Albany CrossFit: WOD – (Be)tter
* Complete Parts A, B, and C in 20 Minutes.
A: Metcon (No Measure)
2 Sets for Quality of:
10 Single Unders (Right Leg Only)
10 Single Unders (Left Leg Only)
B: Double Under Skills (AMRAP – Reps)
PRACTICE for 10 minutes:
1 Single Under
1 Double Under
2 Single Unders
2 Double Unders
3 Single Unders
3 Double Unders
* Continue this process alternating between Single & Double Unders for as long as possible.
** If you break the sequence…start over. Count the total repetitions of the most successful attempt.
C: Metcon (No Measure)
Dumbbell Snatch Prep:
DB Deadlift x 2 / Side
DB Deadlift + Shrug x 2 / Side
DB Press x 2 / Side
DB Hang (Knees) Muscle Snatch x 2 / Side
DB Power Snatch (From Floor) x 2 / Side
Workout of the Day
Metcon (AMRAP – Reps)
In Front of a Clock Set for 12 Minutes:
1 Min. of Double Unders
1 Min. of Dumbbell Snatches
2 Min. of Double Unders
2 Min. of Dumbbell Snatches
3 Min. of Double Unders
3 Min. of Dumbbell Snatches
* Dumbbell Weight (50/35), Taken from the floor each rep.
Double Unders or Attempts
Single Unders or Double Attempts
* Complete in 12 Minutes.
Metcon (No Measure)
5 Sets of:
5 Strict Toes to Bar
* Perform a :20 Sampson Stretch / Side and 10 PVC Passthrough after each set.
Straight Leg Raises
5 Knee Tucks (Slow and Controlled)