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

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Skills Practice

Metcon (No Measure)

Coach Led:

5 Front Squats

5 Tall Cleans

3 Cleans (Power Position)

3 Cleans (Knees)

3 Cleans (Below Knees)

then,

5 Strict Press

5 Push Press

Push Jerk Technique

Strength

Every :90 x 7:

1 Clean & Jerk @ 80% 1rm, Climbing

[Scale 1]:

1 Clean & Jerk @ 80%, Across

[Scale 2]:

1 Hang Clean & Jerk @ Moderate Weight, Climbing or Across

Clean and Jerk (Go Heavy!!!!!!)

Conditioning

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