Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Strength
* 15 Minutes to establish a 1RM Bear Complex.
Compare to: 11/02/15
** It must be a “Strict” Bear Complex: No Thrusters, Squat Cleans, or Jerks.
1RM: Bear Complex
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
[Scaling Suggestions]:
[Scale 1]:
No Change
[Scale 2]:
Hang Power Cleans
Front Squat
Push Press
Front Squat
Push Press
Workout of the Day
As a class complete part A.) then move on to part B.).
A.): Strawberry Shortcake (AMRAP – Reps)
Tabata (:20 On, :10 Off – 10 Rounds)
Air Squats
Remain in the bottom of the squat for every other rest interval (alternate bottom-to-bottom.)
[Scaling Suggestions]:
[Scale 1 & 2]
No Change
B.): Handstand Holds (3 Rounds for time)
3 Attempts at:
Max Effort Handstand Hold
[Scale 1]:
No Change
[Scale 2]:
3 Attempts at:
Max Effort Plank Hold