Tuesday 072815


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

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A.): Metcon (No Measure)

400m Run


5 Minute EMOM of:

3 Handstand Kick Ups (or Attempts)

5 Hollow Raises

7 Scap Push-Ups

B.): Push Jerk Technique (No Measure)

Workout of the Day


Build to a 3RM Push Jerks in 5 climbing sets.

Push Presses & Split Jerks do not count.

[Scaling Suggestions:]

Beginner: Increase the repetitions for more practice and keep the weight light to moderate. 5-5-5-5-5

Intermediate: Keep the repetitions the same as RX. You can challenge yourself in weight, but ultimately you should focus on technique over lifting a maximal weight.

* 20 Minute Time Cap

3RM: Push Jerk

After Party

BodyPump! (AMRAP – Reps)

Tabata (:20 On, :10 Off) of:

Barbell Bicep Curl (45/35)

AbMat Sit-Ups

Banded Tricep Push Down

* Alternate between exercises for a total of 24 Rounds.

** INSTANT 25 Burpee penalty for dropping an empty barbell.