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

View Public Whiteboard

Skills Practice

* Complete parts 1 n’ 2 in 10 Minutes.

Metcon (No Measure)

Part 1:

3 x 50′ Dumbbell Jerk Steps

Part 2:

3 x 15 Dumbbell Jerk Stance Press

Workout of the Day

* Find a 1-Rep MAX in 15 Minutes.

Split Jerk (1-Rep MAX)

After Party

Metcon (AMRAP – Rounds and Reps)

On the 1st Minute: 1 Burpee

On the 2nd Minute: 2 Burpees

On the 3rd Minute: 3 Burpees

* Add (1) Burpee every minute until you cannot complete all of the work within the minute.

[Scale 1]:

No Change

[Scale 2]:

Squat Thrust