Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
* 8 Minute Time Cap
Metcon (Time)
For Time:
15 Med Ball Cleans (30/20)
3 Wall Walks
11 Med Ball Cleans (30/20)
5 Wall Walks
7 Med Ball Cleans (30/20)
7 Wall Walks
[Scale 1]:
Wall Ball (20/14)
[Scale 2]:
Wall Ball (14/10)
Wall Walks * distance traveled up the wall.
Workout of the Day
Metcon (AMRAP – Rounds and Reps)
AMRAP for 4, 8, 12, 16 or 20 Minutes of:
25 Toes To Bar
50 Double Unders
15 Squat Cleans*
Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.
* Squat Cleans*
1st Round, 15 Reps @ 135/95
2nd Round, 13 Reps @ 185/115
3rd Round, 11 Reps @ 225/145
4th round, 9 Reps @ 275/175
5th round, 7 Reps @ 315/205
[Scale 1]:
* Squat Cleans*
1st Round, 15 Reps @ 115/75
2nd Round, 13 Reps @ 135/95
3rd Round, 11 Reps @ 185/115
4th round, 9 Reps @ 205/135
5th round, 7 Reps @ 225/145
[Scale 2]:
AMRAP of:
25 Knee Tucks
50 Single Unders
15 Squat Cleans*
* Squat Cleans*
1st Round, 15 Reps @ 95/65
2nd Round, 13 Reps @ 105/75
3rd Round, 11 Reps @ 115/85
4th round, 9 Reps @ 135/95
5th round, 7 Reps @ 155/105