Announcements
Main – Albany CrossFit: WOD – (Be)tter
WOD Prep / Skills
LAX Ball Scapular Mobility (No Measure)
2 minutes / side.
Metcon
Choose A), B) or C) based on your Open Division.
A): CrossFit Games Open 15.2 (AMRAP – Reps)
0:00 – 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-to-Bar Pull-ups
3:00 – 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-to-Bar Pull-ups
6:00 – 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-to-Bar Pull-ups
The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
B): CrossFit Games Open 15.2 Scaled (AMRAP – Reps)
Includes Masters up to 54 years old
0:00 – 3:00
2 Rounds of:
6 Overhead Squats, 65# / 45#
6 Chin-over-Bar Pull-ups
3:00 – 6:00
2 Rounds of:
8 Overhead Squats, 65# / 45#
8 Chin-Over-Bar Pull-ups
6:00 – 9:00
2 Rounds of:
10 Overhead Squats, 65# / 45#
10 Chin-Over-Bar Pull-ups
The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
C): CrossFit Games Open 15.2 Masters Scaled (AMRAP – Reps)
Masters Scaled 55+
0:00 – 3:00
2 Rounds of:
6 Overhead Squats, 45# / 35#
6 Jumping Chest-To-Bar Pull-ups
3:00 – 6:00
2 Rounds of:
8 Overhead Squats, 45# / 35#
8 Jumping Chest-To-Bar Pull-ups
6:00 – 9:00
2 Rounds of:
10 Overhead Squats, 45# / 35#
10 Jumping Chest-To-Bar Pull-ups
The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
Strength
* This is optional strength work for those who will have a very brief Open WOD.
4×4: Back Squat
@ 85% 1RM