Friday 072018

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

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Skills Practice

Metcon (No Measure)

On the Minute x 8

ODD: Single Arm Hang Dumbbell Power Cleans*

EVEN: Wall Walks

* You choose the weight, switch hands after :30.


10 Minutes to build to a new 1-Rep Max for each exercise.

Use the rig for the Push-Jerks, then move to the floor for Power Cleans.

A: Push Jerk (Re-Test from 3/6/18)

B: Power Clean (Re-Test from 2/11/18)


7 Minute Time Cap.

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
[Scale 1]:

30 Clean & Jerks (115/75)

[Scale 2]:

30 Clean & Jerks (95/65)

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