Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🤸🏼♂️ SKILLS PRACTICE
Metcon (AMRAP – Reps)
On the Minute x 10:
ODD: Double Unders
EVEN: 15’ Rope Climbs (No Jump)
[SCALING]:
🔹 DU: Practice and make attempts or shoot for unbroken single unders.
🔹 ROPE CLIMBS: 10’ climb w/ no jump, Get-Ups w/ slow lowering to floor.
🏋🏼♂️ 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)
🧘🏼♀️ 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