Sunday 040217

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

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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