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

Strength

Build to as heavy of a weight as possible in 15 minutes while maintaining good technique.

Lunge & Hinge Complex 2.0

5 Romanian Deadlifts +

2 Reverse Front Rack Lunges / Side +

5 Good Mornings +

2 Overhead Lunges / Side

* Perform all reps and exercises without putting the barbell down.

Conditioning

CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

CrossFit Games Open 17.2 Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 hanging knee-raises

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chin-over-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds
[Scale 1]:

Listed above.

[Scale 2]:

12 Minute AMRAP:

2 Rounds of:

50-ft Weighted Walking Lunge

16 AB Mat Sit-Ups

8 Power Cleans (20/10 per hand)

Then, 2 Rounds of:

50-ft Weighted Walking Lunge

16 Barbell Pull-Ups

8 Power Cleans (20/10 per hand)