Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Split Jerk Technique
Then,
15 Mins to build to a heavy set of 3 off the rig.
If new to split jerking, perform sets of 5 for extra practice with lighter weights.
Split Jerk (Record heaviest 3)
Conditioning
12 Min. Time Cap.
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
[Scale 1]:
1,000m Row
50 Thrusters (45/35)
30 Kneeling Barbell Pull-Ups
[Scale 2]:
750m Row
30 Dumbbell Thrusters (20/12 per hand)
30 Ring Rows
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
2 Mins. Child’s Pose
1 Min. Low Dragon Pose / Side