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14
Jan

Monday 011518

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

Conditioning

15 Minute Time Cap.

Metcon (Time)

21 Back Squat (Body Weight)

7 Rope Climbs (15′)

15 Back Squats (Body Weight)

5 Rope Climbs (15′)

9 Back Squats (Body Weight)

3 Rope Climbs (15′)

[Scale 1]:

21 Back Squat (115/75)

5 Rope Climbs (10′)

15 Back Squats (115/75)

3 Rope Climbs (10′)

9 Back Squats (115/75)

1 Rope Climbs (10′)

[Scale 1]:

21 Back Squat (65/45)

7 Rope Get-Ups

15 Back Squats (65/45)

5 Rope Get-Ups

9 Back Squats (65/45)

3 Rope Get-Ups

Strength

Complete within 15 Minutes, rest as needed between sets.

3 Sets of:

10 Dumbbell Bench Press

15 One Arm Dumbbell Row

Then,

1 Set of:

MAX Dumbbell Bench Press

MAX One Arm Dumbbell Row / Side

* Choose a challenging weight for both exercises.

Use benches and ballistic blocks to support yourself.

Record the weight and max reps for each exercise.

Dumbbell Bench Press

One Arm Dumbbell Row

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