Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Conditioning
Record your times under one of the sections listed below.
Section A: RX
Section B: Scale 1
Section C: Scale 2
A: CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups
12 Thrusters, 100#/ 65#
12 Chest-To-Bar Pull-ups
15 Thrusters, 100#/ 65#
15 Chest-To-Bar Pull-ups
18 Thrusters, 100#/ 65#
18 Chest-To-Bar Pull-ups
21 Thrusters, 100#/ 65#
21 Chest-To-Bar Pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
B: Crossfit Games Open 18.5 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many reps as possible in 7 minutes of:
3 thrusters 65/45 lb
3 jumping chin-over-bar pull-ups
6 thrusters 65/45 lb
6 jumping chin-over-bar pull-ups
9 thrusters 65/45 lb
9 jumping chin-over-bar pull-ups
12 thrusters 65/45 lb
12 jumping chin-over-bar pull-ups
15 thrusters 65/45 lb
15 jumping chin-over-bar pull-ups
18 thrusters 65/45 lb
18 jumping chin-over-bar pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
C: Metcon (AMRAP – Rounds and Reps)
Complete as many reps as possible in 7 minutes of:
3 thrusters, 45#/35#
3 ring rows
6 thrusters, 45#/35#
6 ring rows
9 thrusters, 45#/35#
9 ring rows
12 thrusters, 45#/35#
12 ring rows
15 thrusters, 45#/35#
15 ring rows
18 thrusters, 45#/35#
18 ring rows
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.