Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep

Banded Front Rack Stretch (No Measure)

Spend 1 Minute per side. Continue working on this accumulating time throughout the Strength WOD.

Function Strength

5×2: Front Squat (80-90% 1RM, Across)

Sport Strength

Metcon (9 Rounds for weight)

9 Minute Clean & Jerk EMOM:

3 Rounds of:
Minute 1: 3 reps at 50# under PR
Minute 2: 2 reps at 40# under PR
Minute 3: 1 rep at 30# under PR

Function & Sport

Thunder Clap (Time)

100 Double Unders
Followed By: 21-15-9 of:
Kettlebell Swings (70/53)
Burpees
Followed by:
100 Double Unders
*10 Minute Time Cap

Injury Prevention

Barbell Calf Smash (No Measure)

Spend 3 Minutes per Side