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Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Warm-Up
Metcon (No Measure)
1 Set of:
5 Inchworms
7 Candlesticks
:90 Deadbug Hold
1 Set of:
5 Reverse Inchworms
7 Air Squats
:90 Deadbug Hold
Skills Practice
Barbell Technique Drills (No Measure)
1.) Push Jerk
2.) Hang Power Clean
3.) Deadlift
Workout of the Day
* Choose either A.) or B.).
[Scaling Suggestions]:
[Scale 1]:
10 Rounds of:
9 Deadlift
6 Hang Power Cleans
3 Push Jerks
(135/95) for all 3 Movements
or
5 Rounds of:
9 Deadlifts
6 Hang Power Cleans
3 Push Jerks
(185/125) for all 3 Movements
[Scale 2]:
10 Rounds of:
6 Deadlifts
4 Hang Power Cleans
2 Push Jerks
(95/65) for all 3 Movements
or
5 Rounds of:
6 Deadlifts
4 Hang Power Cleans
2 Push Jerks
(115/80) for all 3 Movements
A.): Double DT (Time)
10 Rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
(155/105) for all 3 movements.
* 15 Minute Time Cap
B.): Heavy DT (Time)
5 Rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
(205/145) for all 3 movements.
* 15 Minute Time Cap