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Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Metcon (No Measure)
6 Minute EMOM of:
Odd: 3 Kick Ups + 6 Scap Push-Ups
Even: :30 of Leg Circles
Workout of the Day
Clean & Jerk 1-1-1-1-1-1-1
(25 Minute Time Cap)
[Scale 1]: Keep the repetition scheme of 1-1-1-1-1-1-1. Work on mechanics as the weight increases. The first working set should be 80% 1RM.
[Scale 2]: Perform 3-3-3-3-3-3-3 repetitions of Hang Squat Clean & Jerk. The weight does not matter as much as technique does. Focus on aggressive hip extension on both movements.
7 x 1: Clean and Jerk
500m Row (Time)
Max Effort 500m Row
* 5 Minute Time Cap