Call Us: (518) 459.4444

11
Jul

Wednesday 071217

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

View Public Whiteboard

Skills Practice

* 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.

[Scale 1]:

Double Unders or Attempts

Weight (35/25)

[Scale 2]:

Single Unders or Double Attempts

Weight (20/10)

After Party

* 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.

[Scale 1]:

Straight Leg Raises

[Scale 2]:

5 Knee Tucks (Slow and Controlled)

Leave a Reply