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

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Strength

* Complete in 15 Minutes.

Snatch Balance (5 x 1. Build to a challenging 1 rep.)

[Scaling Suggestions]:

[Scale 1]:

Hit all 5 sets with 70% 1RM Snatch.

[Scale 2]:

Practice with a light weight for all 5 sets.

Workout of the Day

CrossFit Liftoff (AMRAP – Rounds and Reps)

12 Minute AMRAP of:

3 Snatches (135/105)

6 Clean & Jerks (135/105)

9 Chest to Bar Pull-Ups

54 Double Unders

[Scaling Suggestions]:

[Scale 1]:

Barbell (115/85)

The Rest: Same as RX

[Scale 2]:

12 Minute AMRAP of:

3 Power Snatches (85/65)

6 Power Clean & Jerks (85/65)

9 Ring Rows

54 Single Unders