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

Strength

Every 2:30 x 9:

Set 1: 10 Power Clean @ 60-65% 1rm

Set 2: 5 Power Clean @ 70-75% 1rm

Set 3: 3 Power Clean @ 80-85% 1rm

Sets 4,5, & 6: 1 Power Clean @ 90-95% 1rm, Climbing

Set 7: 3 Power Clean @ 80-85% 1rm

Set 8: 5 Power Clean @ 70-75% 1rm

Set 9: 10 Power Clean @ 60-65% 1rm

* When you set a new 1-Rep MAX on Sets 4,5, or 6 recalculate %s for Sets 7,8, and 9.

[Scale 1]:

No Change

[Scale 2]:

Use moderate weights that allow good technique.

Power Clean (2 x 10 @ 60-65% 1rm)

Power Clean (2 x 5 @ 70-75% 1rm)

Power Clean (2 x 3 @ 80-85% 1rm)

Power Clean (3 x 1 @ 90-95% 1rm, Climbing)

After Party

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP of:

3 Wall Walks

11 Toes to Bar

19 Kettlebell Swings (70/53)

[Scale 1]:

9 Minute AMRAP of:

3 Wall Walks

11 Straight Leg Rasies

19 Kettlebell Swings (53/35)

[Scale 2]:

9 Minute AMRAP of:

3 Wall Walks (Scale Height)

11 Knee Tucks

19 Kettlebell Swings (35/26)