Announcements
This Saturday (1/30) is Bring a Friend Day!
Share your WOD experience with a loved one during any class on the schedule!
Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Strength
* Build to a heavy weight of the complex in 15 Minutes.
1RM: Overhead Complex
1 Strict Press +
1 Push Press +
1 Push Jerk
Workout of the Day
* 20 Minute Time Cap
Base Jerk weight off of your heaviest Deadlift from Monday – if you were not in use a % of best known DL or Jerk.
Cheetara (Time)
15 Jerks @ 50% 1RM DL
45 Pull-Ups
12 Jerks @ 50% 1RM DL
36 Pull-Ups
9 Jerks @ 50% 1RM DL
27 Pull-Ups
[Scaling Suggestions]:
[Scale 1]:
15 Jerks @ 50% 1RM DL
30 Pull-Ups
12 Jerks @ 50% 1RM DL
25 Pull-Ups
9 Jerks @ 50% 1RM DL
20 Pull-Ups
[Scale 2]:
15 Jerks @ 50% 3RM DL
15 Barbell Pull-Ups
12 Jerks @ 50% 3RM DL
12 Barbell Pull-Ups
9 Jerks @ 50% 3RM DL
9 Barbell Pull-Ups