Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (AMRAP – Reps)
10 Mins. for Quality or Intensity:
5 Strict Chin-Ups*
5 Med Ball Clean to Wall Balls (20/14)*
10 Burpees to and grab Target (6″ Above OH Reach), Hang for just a second.
* Add 1 Strict Chin-Ups after each round.
You have to catch the wall ball after throwing each rep.
LOG TOTAL CHIN-UPS
[Scaling]:
Wall Ball (14/10) or (10/8)
Start with a lower number of Strict Chin-Ups and build up from there.
Start with 10 Supine Ring Rows and add 2 after each round.
Strength
20 Mins. to build to challenging single rep for the day.
Clean and Jerk:
Re-test from 8.12.18
Clean (no Jerk):
Re-test from 10.14.18
A: Clean and Jerk (Record Heavy Single)
B: Clean (Record Clean weight if Jerk was missed.)
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Twisted Cross Pose / Side
1 Min. Seated Forward Leg Pose / Side