Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
This is a 3 part workout where you will switch roles (being the athlete or the judge) after each part.
For example:
Athlete 1 will complete WOD 3 – Part 1. Immediately following the AMRAP a 1 minute transition period will begin. During the time Athlete 1 will take over judging responsibilities, and athlete 2 will prepare to complete WOD 3 – Part 1.
Once athlete 2 finished workout, another 1 minute transition period will begin during which the roles will reverse again. Now athlete 1 will prepare to complete WOD 3 – Part 2 and athlete 2 will judge.
This trading of roles will continue until both athletes complete WOD 3 – Part 3.
We know you will be tired after completing each piece, please keep in mind that it is your responsibility to be ready, present, and engaged for your partner.
A: 2017 ACF OPEN WOD 3 – Part 1 (AMRAP – Rounds and Reps)
7 Minute AMRAP of:
10 Power Snatch (75/55)
3 Bar Muscle Ups
[Scale – OPEN OFFICIAL]:
7 Minute AMRAP of:
10 Power Snatch (55/35)
3 Scaled Bar Muscle Up
B: 2017 ACF OPEN WOD 3 – Part 2 (AMRAP – Rounds and Reps)
5 Minute AMRAP of:
7 Power Snatch (75/55)
2 Bar Muscle Ups
[Scale – OPEN OFFICIAL]:
75 Minute AMRAP of:
7 Power Snatch (55/35)
2 Scaled Bar Muscle Up
C: 2017 ACF OPEN WOD 3 – Part 3 (AMRAP – Rounds and Reps)
3 Minute AMRAP of:
5 Power Snatch (75/55)
1 Bar Muscle Ups
[Scale – OPEN OFFICIAL]:
3 Minute AMRAP of:
5 Power Snatch (55/35)
1 Scaled Bar Muscle Up