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3
Jun

Monday 060418

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

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Skills Practice

Metcon (No Measure)

On a Tabata Timer

(:20 On, :10 Off)

4 Rounds of:

Kip Swing Practice

Dumbbell Snatches

Then,

4 Rounds of:

Dumbbell Good Morning

Dumbbell Squat Hold

Then,

4 Rounds of:

Kip Swing Practice

Dumbbell Cleans

* You choose the weight. Use one dumbbell for all exercises, switch which hand is holding the weight each round. For the Good Morning hold the dumbbell by both ends on the chest.

[Scale 1]:

No Change

[Scale 2]:

If unable to kip, practice Scap Pull-Ups

Conditioning

20 Minute Time Cap.

Metcon (Time)

3 Rounds of:

5 Bar Muscle Ups

5 Snatches (155/105)

Then,

3 Rounds of:

15 Deadlifts (155/105)

30 Air Squats

Then,

3 Rounds of:

5 Bar Muscle Ups

5 Cleans (155/105)

[Scale 1]:

5-10 Chest to Bar Pull-Ups

Weight (135/95)

No other changes.

[Scale 2]:

10 Barbell Pull-Ups

Weight (65/45)

No other changes

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Down Dog Pose

1 Min. Seal [Sphinx] Pose

2 Min. Frog Pose

1 Min. Down Dog Pose

1 Min. Seal [Sphinx] Pose

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