Announcements
Class is canceled on SUNDAY 1/17. The CrossFit space will be in use for the Attitude Nation Weightlifting seminar.
Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
Part1: 2016 ACF OPEN WOD 3 (5 Rounds for weight)
Every 2 Minutes for 10 Minutes:
5 Squat Snatches
Guys: (95-115-135-155-175)
Ladies: (65-75-95-105-115)
* Increase the weight each round.
[Scaling Suggestions]:
[Scale 1 – OPEN OFFICIAL]:
Every 2 Minutes for 10 Minutes:
5 Hang Squat Snatches
Guys: (65-75-95-105-115)
Ladies: (55-65-75-95-105)
[Scale 2 – UNOFFICIAL For OPEN]:
Every 2 Minutes for 10 Minutes:
5 Hang Squat Snatches
Guys: (55-65-75-96-105)
Ladies: (35-45-55-65-75)
Part2: Metcon (AMRAP – Reps)
At the 10 Minute Mark Immediately begin,
5 Minutes to Establish a:
MAX Set of Unbroken Double Unders
[Scaling Suggestions]:
[Scale 1 – OPEN OFFICIAL]:
MAX Set of Unbroken Single Unders
[Scale 2 – UNOFFICIAL For OPEN]:
MAX Set of Unbroken Single Unders