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3
Sep

Tuesday 090418

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

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Skills Practice

Metcon (No Measure)

On a Tabata Timer,

(:20 On, :10 Off)

* Alternate movements each :20 round.

2 Sets of:

Bike

Squat to Press w/ Wall Ball

Scap Pull-Ups

then,

2 Sets of:

Bike

Max Height Wall Balls

Kip Swing Practice

then,

2 Sets of:

Bike

Wall Balls

Kipping Pull-Up Practice

[Scaling]:

You choose the weight.

Hang to Scap Pull-Up to Kip Swing Practice

Conditioning

12 Min. Time Cap.

If doing regular FRAN record the score under section B.

A: Complex Fran (Time)

7 Bar Muscle Ups

7 Chest to Bar Pull-Ups

7 Chin Over Bar Pull-Ups

21 Thrusters (95/65)

5 Bar Muscle Ups

5 Chest to Bar Pull-Ups

5 Chin Over Bar Pull-Ups

15 Thrusters (95/65)

3 Bar Muscle Ups

3 Chest to Bar Pull-Ups

3 Chin Over Bar Pull-Ups

9 Thrusters (95/65)

[Scale 1]:

5 Bar Muscle Ups

5 Chest to Bar Pull-Ups

5 Chin Over Bar Pull-Ups

21 Thrusters (75/55)

4 Bar Muscle Ups

4 Chest to Bar Pull-Ups

4 Chin Over Bar Pull-Ups

15 Thrusters (75/55)

3 Bar Muscle Ups

3 Chest to Bar Pull-Ups

3 Chin Over Bar Pull-Ups

9 Thrusters (75/55)

-or-

Regular Fran RX or with Scaled Weights

[Scale 2]:

21-15-9 of:

Dumbbell Thrusters (30/15 per hand)

Kneeling Barbell Pull-Ups

B: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Mins. Saddle Pose

1 Min. Twisted Cross / Side

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