Announcements
WOD’s can be scaled for athletes of all abilities
Main – Albany CrossFit: WOD – (Be)tter
WOD Prep
1×10: Inchworm (No Measure)
Function WOD
Schlitz – Function (Time)
4 rounds:
500 Meter Row
8 Chest to Bar Pull Ups
40 Double-Unders
*RX Plus = 400m Run
** 15 Minute Time Cap
Sport WOD
Schlitz (Time)
4 rounds:
400 Meter Run
4 Muscle-Ups
40 Double-Unders
*RX Plus = 500m Row
** 15 Minute Time Cap
Function Strength
2RM : Push Press
Sport WOD
Select 1-2 weightlifting complexes to work on in the remaining time of class.
Snatch Complex (Weight)
2 sets of:
Power Snatch + Hang Squat Snatch + Squat Snatch + Overhead Squat
* 75% of 1RM Snatch
Clean Complex (Weight)
2 sets of:
Power Clean + Hang Squat Clean + Squat Clean
* 80% of 1RM Clean
Jerk Complex (Weight)
2 sets of:
Push Jerk from back rack + Split Jerk from Front
* 85 of 1RM% Push Jerk