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6
Sep

Friday 090718

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

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Skills Practice

Metcon (No Measure)

3 Sets of:

:20 Goblet Squats

Rest :10

:20 Strict Chin Ups

Rest :10

:20 Russian Kettlebell Swings

Rest :10

:20 Strict Ring Dips

Rest :10

* You choose the weight, Go Heavy!

[Scale 1]:

Chin Up Grip Barbell Pull-Ups

Matador Dips

[Scale 2]:

Chin Up Grip Ring Rows

Scaled Dips

Strength

Every 2:00 Mins. x 5:

3 Overhead Squats @ 75% 1rm, Climbing

[Scale 1]:

3 Overhead Squats @ 75% 1rm, Across

[Scale 2]:

3 Overhead Squats @ Moderate Weight, Climbing or Across

Overhead Squat (5 x 3 @ 75% 1rm, Climbing)

Midline

Metcon (Time)

8 Mins. for Total Time:

Plank on Rings

* Each time you break complete 1 Round of:

15 Hollow Rocks

15 Superman Rocks

[Scale 1]:

15 Hollow Raises

15 Superman Raises

[Scale 2]:

10 Hollow Raises (Knees Tucked if Necessary)

10 Superman Raises

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