Friday 01111

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

View Public Whiteboard

Skills Practice

Split Jerk Technique


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)


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


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