Announcements
This Friday (10/02) the 5:00pm and 6:00pm classes will be canceled. All coaches will be in a staff / enhancement meeting. Please plan workouts accordingly.
Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Warm-Up
Metcon (No Measure)
3 Rounds of:
:30 Sampson Stretch / Side
7 Front Squats*
7 Hollow Rocks
7 Good Mornings*
7 Handstand Push-Ups
7 Pull-Ups
* Use the Barbell you plan to WOD with.
Skills Practice
Metcon (No Measure)
Clean Technique Practice:
– Power Position x 5
– Knees x 5
– Below Knees x 5
Overhead Technique Practice:
– Strict Press x 5
– Push Press x 5
– Push Jerk x 5 – Focus on Landing Under the Bar.
Then – Put the whole thing together.
Clean + Jerk x 5
Workout of the Day
Metcon (AMRAP – Reps)
In Teams of 2,
Complete As Many REPS As Possible in 20 Minutes of:
15 Clean & Jerks (135/95)
* Rest 1 Minute
15 Clean & Jerks (155/105)
* Rest 1 Minute
15 Clean & Jerks (185/130)
* Rest 1 Minute
15 Clean & Jerks (225/155)
* Rest 1 Minute
15 Clean & Jerks (245/170)
* Rest 1 Minute
15 Clean & Jerks (265/185)
** Divide the work as desired between teammates. If you complete (265/185) continue at this weight until time runs out.
[Scaling Suggestions]:
[Scale 1]:
Same as RX.
[Scale 2]:
Scale to the Hang if Pulling from the floor is problematic.
(95/65)
(115/75)
(135/95)
(155/105)
(155/105)