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25
Apr

Thursday 042618

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

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Skills Practice

Metcon (No Measure)

On the Minute x 8:

ODD – MAX Calorie Bike

EVEN – :30 Bear Crawl + :30 Backward Crab Walk

Conditioning

25 Minute Time Cap.

Da Bears! (5 Rounds for time)

5 Rounds of:

1 Dumbbell Power Clean +

1 Dumbbell Front Squat +

1 Dumbbell Push Press +

1 Dumbbell Front Squat +

1 Dumbbell Push Press

Weight (50/35 per hand)

Perform all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. If you put the Dumbbell down, the round doesn’t count – start again.

Record the time for each unbroken round. Rest as needed between rounds.

[Scale 1]:

Weight (40/30)

[Scale 2]:

Complete 5 “reps” of the complex each round.

Weight (25/15)

Recovery

Full Body Foam Roll (No Measure)

Spend some quality time with the Foam Roller.

Perform 10-20 passes per for the following areas:

– Lats

– Upper Back

– Lower Back

– Quads

– Inner Thigh

– Hamstrings

– Glutes

– Calves

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