Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Strength
* Complete 7 x 1 @ 80% 1RM in 20 Minutes.
7 x 1: Paused Clean (Knees) + Paused Jerk (7 x 1 @ 80%. Pause :5 @ Knees, :5 on Jerk Dip)
Workout of the Day
CrossFit Games Open 13.4 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
[Scaling Suggestions]:
[Scale 1]:
No Change
[Scale 2]:
Barbell (95/65)
Knee Tucks