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26
Dec

Thursday 122718

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

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Skills Practice

Metcon (No Measure)

10 Mins. for Quality:

50’ Handstand Walk

10 One-Arm Russian KB Swings / Side

50’ Handstand Walk

10 Goblet Kneel to Stand

[Scaling]:

Choose a challenging weight.

Choose two different HS Walk scalings: 25’ Attempts, 50’ High Butt Bear Crawl, 3-5 Wall Walks, 20 Inverted Shoulder Taps, 10 Lateral Wall HS Walk (5 left/5 right).

Metcon (No Measure)

10 Mins. for Quality:

50’ Handstand Walk

10 One-Arm Russian KB Swings / Side

50’ Handstand Walk

10 Goblet Kneel to Stand

[Scaling]:

Choose a challenging weight.

Choose two different HS Walk scalings: 25’ Attempts, 50’ High Butt Bear Crawl, 3-5 Wall Walks, 20 Inverted Shoulder Taps, 10 Lateral Wall HS Walk (5 left/5 right).

Strength

Every 2 Mins. x 7:

3 Hang Power Cleans @ 75% 1rm, Climbing

[Scale 1]:

3 Hang Power Cleans @ 75% 1rm, Across

[Scale 2]:

3 Hang Power Cleans @ Moderate Weight, Climbing or Across

Hang Power Clean (Record heaviest set of 3)

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Twisted Lizard Pose / Side

1 Min. Eagle Pose / Side*

* Sit in Saddle or Toe Saddle Pose while doing Eagle.

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