Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
* 10 Minute Time Cap.
– Consider using RX weight if your 1RM Clean & Jerk is 275/185 or higher.
Metcon (Time)
15 Burpee Over the Bar
5 Clean & Jerks (225/155)
12 Burpee Over the Bar
4 Clean & Jerks (225/155)
9 Burpee Over the Bar
3 Clean & Jerks (225/155)
[Scale 1]:
Clean & Jerk (185/125)
[Scale 2]:
Clean & Jerk (95/65)
Clean & Jerk Reps (8-6-4)
* Increase the reps to allow more time with the barbell.
After Party
* Complete within 15 Minutes, rest as needed between sets.
Metcon (Distance)
8 Sets of:
20′ Handstand Walk w/ pause at 10′ mark for 5 seconds.
[Scale 1]:
20′ Handstand Walk (no pause) or practice Handstand Walk.
[Scale 2]:
20′ Partner Wheelbarrow Walk w/ pause at 10′ mark for 5 seconds.