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4
Feb

Tuesday 020519

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

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Skills Practice

Overhead Mobility (Coaches Choice)

Then, Barbell Prep:

Set 1:

10 Bent Over Rows (Normal Grip)

10 Seated Strict Press

10 Front Squats

Set 2:

7 Bent Over Rows (Supine Grip)

7 Strict Press

7 Slow Front Squats (to just above parallel)

Set 3:

5 Bent Over Rows (Normal Grip)

* Pause :3 w/ bar touching torso.

5 Push Press

5 Tall Clean to Power Catch

* Try to catch deep, just above parallel.

Then, Power Clean and Push Jerk Technique.

15 Mins. to go heavy on 1 Power Clean + 1 Push Jerk

Power Clean + Push Jerk (Record Heaviest Combo Here)

Power Clean (Record Heaviest PC Here)

Push Jerk (Record Heaviest PJ Here)

Conditioning

8 Min. Time Cap.

Metcon (Time)

15 Lateral Burpees Over Dumbbells*

15 Hang Dumbbell Clean and Jerks

12 Lateral Burpees Over Dumbbells

12 Hang Dumbbell Clean and Jerks

9 Lateral Burpees Over Dumbbells

9 Hang Dumbbell Clean and Jerks

Weight: (50/35 per hand)

* Jump over both dumbbells, set them up side by side.

[Scale 1]:

Weight (35/20 per hand)

Jump over (1) DB

[Scale 2]:

Weight (25/15 per hand)

Regular Burpees

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Archer Pose / Side

* Sit in Toe Saddle

1 Min. Supine Twist Pose / Side

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