Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Strength
Every 3 Minutes for 5 Sets Complete:
10 Close Grip Overhead Squats @ 50% 1RM Overhead Squat, Across
* Hands Double Thumb Distance Apart.
[Scaling Suggestions]:
[Scale 1]:
10 Regular Overhead Squat @ 50% 1RM, Across
[Scale 2]:
10 Regular Overhead Squat @ Light Weight – Practice Technique
Close Grip Overhead Squat (5 x 10)
Workout of the Day
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP of:
12 Dumbbell Deadlift
9 Dumbbell Hang Squat Clean
6 Dumbbell Push Jerk
* You choose the weight, record weight in the comments.
[Scaling Suggestions]:
[Scale 1 & 2]:
No change. Choose a weight that allows good techhnique.