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

Strength

Complete a set of Push Jerks every 2:30.

Sets 1,2 and 3: 7 Push Jerks @ 165/115, Across

Sets 4,5 and 6: 5 Push Jerks @ 185/125, Across

Sets 7,8 and 9: 3 Push Jerks @ 205/140, Across

[Scale 1]:

7 Push Jerks @ 135/95

5 Push Jerks @ 155/105

3 Push Jerks @ 165/115

[Scale 2]:

7 Push Jerks @ 95/65

5 Push Jerks @ 105/75

3 Push Jerks @ 115/85

A: Push Jerk (3 x 7 @ 165/115, Across)

B: Push Jerk (3 x 5 @ 185/125, Across)

C: Push Jerk (3 x 3 @ 205/140, Across)

Workout of the Day

8 Minute Time Cap.

Metcon (Time)

50/35 Calorie Row

50 Toes to Bar

[Scale 1]:

50/35 Calorie Row

35 Toes to Bar

[Scale 2]:

50/35 Calorie Row

35 Knee Tucks