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26
Sep

Thursday 092718

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

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Skills Practice

Metcon (No Measure)

4 Sets of:

:20 Overhead Squats*

Rest :10

:20 Pull-Ups

Rest :10

:20 Snatch Balance (No Dip)*

Rest :10

:20 Toes to Bar

Rest :10

[Scaling]:

Use a pvc pipe or barbell for the OHS and SN Balance. Use Ring Rows today to work both shoulders independently, Knee Tucks or Straight Leg Raises.

Conditioning

15 Min. Time Cap.

Metcon (Time)

21 Squat Snatches (75/55)

42 Push Ups

15 Squat Snatches (75/55)

30 Push Ups

9 Squat Snatches (75/55)

18 Push Ups

[Scale 1]:

Squat Snatches 21-15-9 (65/45)

Push-Ups 30-24-18

[Scale 2]:

High Hang (Power Position) Squat Snatches 15-12-9 (45/35) or Overhead Squats

Segmented Push-Ups 21-15-9

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Twisted Cross Pose / Side

1 Min. Archer Pose / Side

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