Call Us: (518) 459.4444

9
Dec

Monday 121018

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

View Public Whiteboard

Skills Practice

Metcon (No Measure)

10 Mins. for Quality:

10 Straight Leg Sit-Up w/ Plate

:15 Weighted DB Side Planks / Side

200m Row

[Scaling]:

You choose the weights. Perform exercises unweighted if it means better technique.

Strength

Every 2 Mins. Complete a set-

Set 1: 3 @ 75% 1rm

Set 2: 3 @ 80% 1rm

Set 3: 3 @ 85% 1rm



Set 4: 2 @ 90% 1rm

Set 5: 2 @ 93% 1rm



Set 6: 1 @ 96% 1rm

Set 7: 1 @ 98% 1rm

Set 8: PR @ 101% 1rm

Front Squat (Record Heaviest 3)

Front Squat (Record Heaviest 2)

Front Squat (Record Heaviest 1)

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Thread the Needle Pose / Side

2 Min. Down Dog Pose Hold

Leave a Reply