Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Strength
Every 2 Minutes for 9 Sets:
Rounds 1 & 2: 5 Thrusters @ 70%1RM, Across
Rounds 3, 4, & 5: 3 Thrusters @ 80%1RM, Across
Rounds 6, 7, 8, & 9: 1 Thruster @ 90% 1RM, Climbing
[Scale 1]:
No Change
[Scale 2]:
Complete all sets at a moderately heavy weight that allows good technique.
2 x 5: Thruster (2 x 5 @ 70% 1RM, ACROSS)
3 x 3: Thruster (3 x 3 @ 80% 1RM, ACROSS)
4 x 1: Thruster (4 x 1 @ 90% 1RM, CLIMBING)
Workout of the Day
* 8 Minute Time Cap
Metcon (Time)
21 Thrusters (95/65)
3 Legless Rope Climbs (15′)
15 Thrusters (95/65)
2 Legless Rope Climbs (15′)
9 Thrusters (95/65)
1 Legless Rope Climb (15′)
[Scaling Suggestions]:
[Scale 1]:
21 Thrusters (95/65)
3 Rope Climbs (15′)
15 Thrusters (95/65)
2 Rope Climbs (15′)
9 Thrusters (95/65)
1 Rope Climb (15′)
[Scale 2]:
21 Thrusters (65/45)
3 Rope Climbs (10′) or Get-Ups
15 Thrusters (65/45)
2 Rope Climbs (10′) or Get-Ups
9 Thrusters (65/45)
1 Rope Climbs (10′) or Get-Ups