Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice On the Minute x 9: Min 1: 8 Kettlebell Snatches (Right) Min 2: 8 Kettlebell Snatches (Left) Min 3: 10 Squat Therapy * Record the heaviest weight used on the snatches. [Scaling]: Choose a weight that can be done unbroken with good...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Complete in 15 Mins. with Dumbbells: 4 Sets of: 15 Seated Arnold Presses 20 (Total) Renegade Rows 10 (Total) Hollow Body Alternating Bench Presses * Challenge the weight from set to set without compromising technique. Record the heaviest total weight used for...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice 3 Sets of: 5 Tall Cleans 5 Tall Push Jerks Then, Squat Clean Technique Push Jerk Technique Then, 12 Mins. to find a heavy Squat Clean 12 Mins. to find a heavy Push Jerk (from the Rig) Clean (Record Heaviest Single Here)...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (AMRAP – Rounds and Reps) In Teams of 3, 30 Min. AMRAP of: 60 Synchronized Burpees 600m Row 60 Synchronized Weighted Sit-Ups (45/35) 600m Row 60 Synchronized Plate Ground to Overhead (45/35) 600m Row * Sit-Ups: reach the plate to the floor...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice 2 Sets, The Burgener Warm-Up: Down and Up x 5 Elbows High and Outside x 5 Muscle Snatch x 5 Snatch Land x 5 Snatch Drop x 5 High Hang (Power Position) Squat Snatch x 5 Then, 10 Mins. to build to...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice 15 Mins. to build to a heavy Turkish Get-Up. Use kettlebells, dumbbells, barbells, dogs, or small children. Record the heaviest weight completed on both sides. Turkish Get Up Barbell Turkish Get-Up Conditioning 18 Min. Time Cap. Metcon (Time) 5 Rounds of: 2...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Hamstring Mobility (Coaches Choices) Then, Deadlift Technique Strength Every 3:00 x 5: Regular or Sumo Deadlift Set 1: 3 @ 85% Set 2: 2 @ 90% Set 3: 1 @ 95% Set 4: 1 @ PR Attempt 1 Set 5: 1 @...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Overhead Mobility (Coaches Choice) Then, Barbell Prep: Set 1: 10 Bent Over Rows (Normal Grip) 10 Seated Strict Press 10 Front Squats Set 2: 7 Bent Over Rows (Supine Grip) 7 Strict Press 7 Slow Front Squats (to just above parallel) Set...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Ankle Mobility (Coaches Choice) Then, 3 Sets of: Overhead Squat Therapy :30 Starfish Side Planks / Side Then, 15 Mins. to build to a heavy single OHS Tempo Overhead Squat (:5 Slow Lowering, :1 to :2 Pause at Bottom) Conditioning 15 Mins....Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning 35 Min. Time Cap. Kalsu (Time) On the Minute Perform: 5 Burpees. For the remaining time of each minute, perform a max set of: Thrusters (135/95) Continue until you complete 100 total Thrusters. [Scale 1]: 3-5 Burpees 100 Thrusters (95/65) or (65/45) [Scale...Read More