Albany CrossFit – Albany CrossFit: WOD – (Be)tter

Strength

A: 10 Minutes to find max weight unbroken Power Clean for 3 reps.

B: 10 Minutes to find max weight unbroken Squat Clean for 3 reps.

* Record the heaviest weights for both movements! Dropping or re-gripping = NO REP.

A: Power Clean (Unbroken 3-Rep MAX)

B: Clean (Unbroken 3-Rep MAX)

Conditioning

If going RX – use the OPEN Standards for the Handstand Push-Up station set-up (same as ACF OPEN).

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
[Scale 1]:

Handstand Push-Ups (1-2 AB Mats)

Cleans (135/95)

[Scale 2]:

Box Handstand Push-Ups (24/20)

Cleans (95/65)