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

View Public Whiteboard

Strength

Spend 12 minutes building to a max snatch for the day or work on technique, then do the same for the clean and jerk.

A: Snatch

B: Clean and Jerk

Conditioning

2015 CrossFit Lift-Off Event 3 (AMRAP – Rounds and Reps)

12 Minute AMRAP of:

3 Power Snatches (135/105)

6 Clean and Jerks (135/105)

9 Chest to Bar Pull-Ups

54 Double Unders

[Scale 1]:

Barbell (95/65)

Regular Pull-Ups

Reduce double unders as necessisary.

[Scale 2]:

Barbell (65/45)

Ring Rows

54 Single Unders