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7
Nov

Thursday 110818

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

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Skills Practice

Metcon (No Measure)

4 Sets of:

:20 Alternating DB Muscle Snatches

Rest :10

:20 DB Overhead Walking Lunges (Right)

Rest :10

:20 Hollow Rocks

Rest :10

:20 DB Overhead Walking Lunges (Left)

Rest :10

:20 Superman Rocks

Rest :10

[Scaling]:

You choose the weight.

Front Rack Lunges (Right/Left)

Hollow Raises

Superman Raises

Strength

Every 2 Mins. Complete a set of Overhead Squats

Sets: 5-5-5-3-3-3-1-1-1

Goals:

Sets of 5: 70 to 80% 1rm

Sets of 3: 80 to 90% 1rm

Sets of 1: Aim for 95% 1rm for the first set, then go for PRs!

Overhead Squat (3 x 5 – Score Heaviest 5)

Overhead Squat (3 x 3 – Score Heaviest 3)

Overhead Squat (3 x 1 – Score Heaviest 1)

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Min. Puppy Dog Pose

2 Min. Standing Straddle Pose

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