Main – Albany CrossFit: WOD – (Be)tter
WOD Prep
Russian Baby Maker (No Measure)
Hold for two minutes.
Function Strength
8×2: Paused Back Squat (@ 45-55% 1RM)
* Focus: Control down, tight in the bottom, speed out of the hole.
Sport Strength
Metcon (Weight)
Clean and Jerk Complex:
1 High Hang Squat Clean + Push Jerk + Split Jerk
* Work up to a heavy weight.
* 15 Minute Time Cap
Function WOD
Tondero (Function) (Time)
30-20-10 Goblet Squats (70/53)
15-10-5 Strict Press (95/65)
* 20 Minute Time Cap
Sport WOD
Tondero (Time)
30-20-10 Squat Cleans (135/95)
15-10-5 Strict HSPU
* 20 Minute Time Cap