Albany CrossFit – Albany CrossFit: WOD – (Be)tter
15 Minute Time Cap.
Dumbbell Hang Clean & Jerks (50/35 per hand)
Weighted Strict Pull-Ups*
* Use one of the dumbbells hooked between your feet for the WT. Pull-Ups. Keep it strict. Kipping does not count as RX.
Dumbbell Hang Clean & Jerks (35/20 per hand)
Strict Pull (or Chin)-Ups
Dumbbell Hang Clean & Jerks (20/10 per hand)
Kneeling Barbell Pull-Ups with slowed descent
Avoid leaning toward the weighted side – walk with a tall spine and good posture.
Metcon (No Measure)
On the Minute x 10 of:
Minute 1: One Arm Farmers Carry (70/53)*
Minute 2: Deadbugs (Straight Legs)
* Switch hands on the kettlebell every 25′. Alternate movements each round.
Deadbugs (Knees Bent)