Friday 070519

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

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πŸ”Ή Rowing Technique

πŸ”Ή Barbell Technique


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)

πŸ”Ή WEIGHT: Reduce to complete large sets of hang cleans and near unbroken push jerks.

πŸ”Ή 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.

πŸ”Ή REPS: Modify to 15-12-9 for both exercises.

πŸ§˜πŸΌβ€β™€οΈ ROMWOD

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Min. Thread the Needle Pose / Side

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