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1
May

Wednesday 050218

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

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Strength

Every 2 Minutes x 7 of:

3 Thrusters @ 80% 1rm, Climbing

[Scale 1]:

3 Thrusters @ 80% 1rm, Across

[Scale 2]:

3 Thrusters @ Moderate Weight or Build Up to 80% for the last set.

Skills Practice

Metcon (AMRAP – Reps)

3 Sets of:

:40 Wall Balls (Max Height) (20/14)

:40 One Arm Farmers Carry (70/53)*

:40 Russian Kettlebell Swings (70/53)

* Switch hands after :20 on the Carry. Record total Kettlebell Swings.

[Scale 1]:

Wall Ball (14/10)

Kettlebell (53/45)

[Scale 2]:

Wall Ball (10/8)

Carry (53/45)

Goat Sack Swing (35/26)

Thruster (7 x 3 @ 80% 1rm, Climbing)

Midline

Metcon (AMRAP – Reps)

Tabata

(:20 On, :10 Off x 16)

Tuck Ups

Grasshoppers

Sprinter Sit Ups

Plank Up / Downs

[Scale 1]:

No Change

[Scale 2]:

AB Mat Sit-Ups

Plank Knee To Elbow Touch

Sprinter Sit Ups

Plank Up / Down

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