Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
* Every 2:30 for 5 Sets Complete:
3 Push Jerks @ 80% 1RM, Climbing
[Scale 1]:
3 Push Jerks @ 80% 1RM, Across
[Scale 2]:
3 Push Jerks @ Moderate Weight
Push Jerk (5 x 3 @ 80% 1RM, Climbing)
After Party
* Move from one exercise to the next at a casual pace, focus on perfect technique for each exercise.
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP for Quality of:
3 Wall Walks
6 Barbell Roll Outs *
9 Chin Ups
* Use 5-10 lbs. metal plates for the roll outs.
[Scale 1]:
No Change
[Scale 2]:
3 Wall Walks
6 Barbell Roll Outs
9 Supine Ring Rows (Palms Up)
* Scale the ROM for the Wall Walks and Roll Outs.