Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
Every 2:30 Minutes for 5 Sets Complete:
5 Hang Power Snatches @ 70% 1RM, Climbing
[Scaling Suggestions]:
[Scale 1]:
5 Hang Power Snatches @ 70% 1RM, Across
[Scale 2]:
5 Hang Power Snatches @ 50% 1RM, Across for Technique
Hang Power Snatch (5 x 5 @ 70% 1RM, Climbing)
After Party
* 15 Minute Time Cap
Iron Sharpens Iron (Time)
150 Russian Kettlebell Swings (70/53)
50 Chest to Bar Pull-Ups
* Can be broken into any combination of reps or sets.
Examples:
10 Rounds of: 15/5
5 Rounds of: 30/10
2 Rounds of: 75/25
[Scaling Suggestions]:
[Scale 1]:
Russian Kettlebell Swings (53/45)
Pull-Ups
[Scale 2]:
Russian Kettlebell Swings (45/35)
Barbell Pull-Ups