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Thursday 032819

28
Mar

Thursday 032819

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

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πŸ€ΈπŸΌβ€β™‚οΈ SKILLS PRACTICE

Metcon (AMRAP – Reps)

On the Minute x 10:

ODD: Double Unders

EVEN: 15’ Rope Climbs (No Jump)

[SCALING]:

πŸ”Ή DU: Practice and make attempts or shoot for unbroken single unders.

πŸ”Ή ROPE CLIMBS: 10’ climb w/ no jump, Get-Ups w/ slow lowering to floor.

πŸ‹πŸΌβ€β™‚οΈ STRENGTH

Every 2:00 x 9:

Sets 1 and 2:

5 Push Jerks @ 60 and 65% 1rm

Sets 3, 4, and 5:

3 Push Jerks @ 70, 75, and 80% 1rm

Sets 6, 7, 8, and 9:

1 Push Jerk @ 85% 1rm, Climbing

Push Jerk (Record 65%)

Push Jerk (Record 80%)

Push Jerk (Record Heaviest Single)

πŸ§˜πŸΌβ€β™€οΈ ROMWOD

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Min. Child’s Pose

1 Min. Supine Twist Pose / Side