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

Strength

Complete a Set Every 2 Minutes:

Sets 1, 2 and 3: 3 Sumo Deadlifts @ 275/185

Sets 4, 5 and 6: 2 Sumo Deadlifts @ 305/205

Sets 7, 8 and 9: 1 Sumo Deadlift @ 335/225

* Use a Double Overhand Grip for all Sets/Reps.

[Scale 1]:

3 x 3 @ 245/165

3 x 2 @ 275/185

3 x 1 @ 305/205

[Scale 2]:

3 x 3 @ 205/145

3 x 2 @ 225/155

3 x 1 @ 245/165

A: Sumo Deadlift (3 x 3 @ 275/185)

B: Sumo Deadlift (3 x 2 @ 305/205)

C: Sumo Deadlift (3 x 1 @ 335/225)

Workout of the Day

Metcon (AMRAP – Reps)

10 Minute AMRAP of:

3 Burpee Box Jump Overs (24/20)

3 Deadlifts (225/155)

6 Burpee Box Jump Overs

6 Deadlifts

9 Burpee Box Jump Overs

9 Deadlifts

* Continue adding 3 repetitions for each exercise until time runs out!

[Scale 1]:

Box (24/20)

Deadlift (185/125)

[Scale 2]:

Box (20/12)

Deadlift (115/75)