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

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Strength

* Establish in 20 Minutes.

RX & Scale 1: 1RM

Scale 2: 3RM

1RM: Deadlift (RX & Scale 1)

3RM: Deadlift (Scale 2)

Workout of the Day

* 15 Minute Time Cap

Tygra (3 Rounds for time)

3 Rounds,

Each for Time of:

15 Squat Cleans @ 50% 1RM DL

12 Squat Cleans @ 50% 1RM DL

9 Squat Cleans @ 50% 1RM DL

* Rest 3 Minutes Between Rounds.

[Scaling Suggestions]:

[Scale 1]:

Same as RX

[Scale 2]:

12 Squat Cleans @ 50% 3RM DL

9 Squat Cleans @ 50% 3RM DL

6 Squat Cleans @ 50% 3RM DL

* Rest 3 Minutes Between Rounds.