Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Strength
Complete a set of Strict Press every 2 minutes climbing in weight.
Set 1: Strict Press (10 Strict Press @ 60-65% 1rm)
Set 2: Strict Press (8 Strict Press @ 65-70% 1rm)
Set 3: Strict Press (6 Strict Press @ 70-75% 1rm)
Set 4: Strict Press (4 Strict Press @ 80-85% 1rm)
Set 5: Strict Press (2 Strict Press @ 85-90% 1rm)
Conditioning
10 Minute Time Cap.
Record the time to complete all 150 reps under section A and the weight used under section B.
A: Metcon (Time)
150 One Arm Dumbbell Rows
You choose the weight.
Switch sides every 15 reps.
Use a box or bench to support yourself.
[Scale 1]:
No Change
[Scale 2]:
100 One Arm Dumbbell Rows
Switch sides every 10 reps.