Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Strength
Every 2:30 x 10:
Sets 1 & 2: 5 Front Squats @ 80% 1rm, ACROSS
Sets 3,4,5: 3 Front Squats @ 85% 1rm, ACROSS
Sets 6,7,8,9,10: 1 Front Squat @ 90% 1rm, CLIMBING
[Scale 1]:
No Change
[Scale 2]:
If you have no current max work with moderate weights for the 5 and 3 rep sets, then slowly increase to find a 1rm on the last five sets.
Front Squat (2 x 5 @ 80% 1rm, ACROSS)
Front Squat (3 x 3 @ 85% 1rm, ACROSS)
Front Squat (5 x 1 @ 90% 1rm, CLIMBING)
Workout of the Day
Metcon (AMRAP – Rounds and Reps)
9 Minute AMRAP of:
7 Box Jumps (30/24)
11 Kettlebell Swings (70/53)
[Scale 1]:
Box Jumps (24/20)
Kettlebell Swings (53/35)
[Scale 2]:
Box Jumps (20/12)
Kettlebell Swings (35/26)