Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
* 12 Minute Time Cap.
Practice technique and build to a new 1RM or a heavy weight for the day. If your 1RM Strict Press is more than 6 months old base your WOD weights off of what you lift in this piece.
Strict Press
Workout of the Day
* 25 Minute Time Cap
Metcon (Time)
500m Row
30 Strict Presses @ 75% 1RM
1k Row
20 Strict Presses @ 75% 1RM
2k Row
10 Strict Press @ 75% 1RM
[Scale 1]:
Strict Press @ 65% 1RM
Row – No Change
[Scale 2]:
Dumbbell Bench Press (55/35)*
* Scale to a weight you can handle for tough sets of 10.
Row: 400m, 800m, 1,600m