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15
Jan

Wednesday 011619

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

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Skills Practice

1 Set of:

1 Min. Alt. DB Muscle Snatches

1 Min. Hollow Body Hold

1 Set of:

1 Min. Alt. DB Power Snatches to OHS

1 Min. Hollow Rocks

1 Set of:

1 Min. Alt. DB SQ. Snatches

1 Min. Hanging L-Sit

[Scaling]:

Choose a weight lighter than WOD weight.

Hollow Tuck Holds and Rocks, Hanging Knee Tucks.

* Practice the movements and your pacing on the DB

and get a feel for how many reps you can do in 1 Min.

Accumulate as much time as possible on the Gymnastics.

Then,

Kip Swing for Toes to Bar Practice

Conditioning

20 Min. Time Cap.

Metcon (Time)

3 Rounds of:

30 Alternating Dumbbell SQ. Snatches (50/35)

15 Strict Toes to Bar

15 Kipping Toes to Bar

[Scale 1]:

3 Rounds of:

30 Alt. DB Power Snatch to Overhead Squat (35/20)

15 Straight Leg Raises

15 Knee Tucks

* Mix in Strict Toes to Bar where you can.

Example 1 Strict T2B after 3-4 Leg Raises.

[Scale 2]:

3 Rounds of:

30 Alt. DB Hang Power Snatch to Overhead Squat (20/15)

10 Knee Tucks

10 Candle Sticks

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Min. Seal [Sphinx] Pose

1 Min. Lacrosse Ball in Forearm Rolling / Side

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