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22
Jul

Monday 072318

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

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Skills Practice

Metcon (No Measure)

5 Minutes for Quality:

1 Burpee to Target

:10 Hanging L-Sit

2 Burpees to Target

:10 Hanging L-Sit

3 Burpees to Target

:10 Hanging L-Sit

* Add 1 Burpee every round until time runs out.

[Scale 1]:

Burpees – No Change

Knee Tuck Hold & L-Sit with legs as high as possible – Alternate between the two each round.

[Scale 2]:

Burpees – No Change

Knee Tuck Hold & Regular Hang – Alternate between the two each round.

Strength

Every :90 x 10:

Sets 1-3: 2 Pausing Back Squats @ 70% 1rm, Across (:5 Pauses)

Sets 4-5: 2 Pausing Back Squats @ 75% 1rm, Across (:3 Pauses)

Sets 6-10: 2 Back Squats @ 80% 1rm, Climbing

[Scale 1]:

No Change

[Scale 2]:

Start at a moderate weight and complete all the paused sets.

Then add weight build up for the last 5 sets and find a heavy 2 reps.

Back Squat

Conditioning

10 Minute Time Cap.

Re-Test from 12.29.17

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
[Scale 1]:

30-25-20-15-10

Double Unders

50-40-30-20-10

AB Mat Sit-Ups

[Scale 2]:

50-50-50-50

Single Unders

40-30-20-10

AB Mat Sit-Ups

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