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12
Sep

Thursday 091318

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

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Skills Practice

Metcon (No Measure)

Tabata for Quality,

:20 On, :10 Off x 8

Hollow Hold

Superman Hold

* Alternate Movements

Strength

Every 2:30 x 5:

5 Hang Power Cleans @ 70% 1rm, Climbing

[Scale 1]:

5 Hang Power Cleans @ 70% 1rm, Climbing

[Scale 2]:

5 Hang Power Cleans @ Moderate Weight

Hang Power Clean

Conditioning

Metcon (AMRAP – Rounds and Reps)

10 Min. AMRAP of:

5 One Arm DB Snatch (Right)

5 One Arm DB Snatch (Left)

10 Toes to Bar

* Dumbbell Weight (70/50)

[Scale 1]:

Dumbbell Weight (50/35)

Straight Leg Raises

[Scale 2]:

Dumbbell Weight (30/20)

Knee Tucks

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