Monday 050216

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

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Workout of the Day

* 20 Minute Soft Time Cap

Metcon (AMRAP – Rounds and Reps)

With a continuously running clock…

Minute One: 1 Pull-Up

Minute Two: 2 Pull-Ups

Minute Three: 3 Pull-Ups

…continuing until you can no longer complete the designated reps within the minute.

Use as many sets each minute as needed.

[Scaling Suggestions]:

[Scale 1]:

Perform RX if you are capable of performing 10 unbroken pull-ups.

[Scale 2]:

Barbell Pull-Ups, choose a difficulty that allows you to execute no less than 5 and no more than 10 consecutive pull-ups before starting.

After Party

Complete Part A.) with a 6 Minute Time Cap, Rest 2 Minutes, then complete Part B.)

Metcon (Time)

3 Rounds of:

10 Dumbbell Front Squat*

10 Dumbbell Push Press

* You Pick The Weight

[Scaling Suggestions]:

[Scale 1 & 2]:


Metcon (AMRAP – Reps)

1 Attempt for Max Reps of:

Dumbbell Thruster

* Use Weight from Part A.), Record Weight in Comments.