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5
Nov

Tuesday 110618

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

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Skills Practice

Metcon (No Measure)

3 Sets of:

:30 Squat Hold

Rest :10

:30 Good Mornings (PVC or Barbell)

Rest :10

:30 V-, Tuck- or AB Mat Sit-Ups

Rest :10

:30 Overhead Squats (PVC or Barbell)

Rest :10

:30 Ring Dips

Rest :10

:30 Chin Ups

Rest :10

[Scaling]:

Supine Ring Rows

Matador Dips or Push-Ups

Strength

Every 3 Mins. Complete a set of Deadlifts

Sets: 10-10-5-5-3-3

Goals:

Sets of 10 – 75 to 80% 1rm

Sets of 5 – 85 to 90% 1rm

Sets of 3 – 90 to 95% 1rm

Deadlift (2 x 10 – Score Heaviest 10)

Deadlift (2 x 5 – Score Heaviest 5)

Deadlift (2 x 3 – Score Heaviest 3)

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Extended Arm Lizard Pose / Side

1 Min. Supine Twist Pose / Side

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