Announcements

Follow us on Instagram @albanycrossfit !!

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

View Public Whiteboard

Warm-Up

A.): Metcon (No Measure)

8-6-4-2 for QUALITY of:

Kick Ups (Wall)

Jumping Lunges

B.): Split Jerk Technique (No Measure)

Workout of the Day

* 20 Minute Time Cap

[Scaling Suggestions]:

[Scale 1]:

Split Jerk 3-3-3-3-3-3-3, Build to 80% 1RM and perform all sets at that weight.

[Scale 2]:

Split Jerk 5-5-5-5-5, Keep the weight light and focus on technique.

7×3: Split Jerk

Climbing to a 3RM.

Mobility

5 Minute Squat Test (No Measure)