Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🤸🏼♂️ SKILLS PRACTICE
🔹 Rowing Technique
🔹 Barbell Technique
🔥 CONDITIONING
30 Min. Time Cap.
Metcon (Time)
Row 2,000m
21 High Hang Squat Cleans
15 Push Jerks
Row 1,000m
15 High Hang Squat Cleans
12 Push Jerks
Row 500m
9 High Hang Squat Cleans
9 Push Jerks
Weight (135/95)
🔹 WEIGHT: Reduce to complete large sets of hang cleans and near unbroken push jerks.
🔹 DISTANCE: Reduce to finish 2k in 8 to 10 mins., 1k sub 5 mins, 500m less than 2:30 mins. Or, row for fixed time and max effort: 8/4/2 mins.
🔹 REPS: Modify to 15-12-9 for both exercises.
🧘🏼♀️ ROMWOD
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
2 Min. Thread the Needle Pose / Side