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Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Warm-Up
A.): Metcon (No Measure)
Rowing 7’s Drill
(:30 of each exercise)
– Hips Only
– Hips + Arms
– 1/2 Slide Legs Only
– 1/2 Slide Legs + Hips
– 1/2 Legs + Hips + Arms
– Full Legs Only
Then
– 3 Minute Full Row
* Keep Stroke Rate 18-26 s/m.
Metcon (No Measure)
Clean Technique Practice:
5 Repetitions @ Power, Knee, Below Knee Positions
Jerk Technique Practice:
5 Repetitions of: Strict Press, Push Press, Push Jerk.
* All with empty barbell.
Workout of the Day
* Build to a maximum weight in 20 minutes.
Gwen (Weight)
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
[Scaling Suggestions]
[Scale 1]:
Hang Clean & Jerk 15-12-9
[Scale 2]:
Kettlebell Swing 15-12-9
After Party
Metcon (AMRAP – Reps)
Tabata (:20 On, :10 Off – 8 Rounds)
V-Ups
[Scaling Suggestions]:
[Scale 1]:
Hollow Raises
[Scale 2]:
AbMat Sit-Ups