Monday 011419

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

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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.



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.


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.)


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

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