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

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Strength

Every 2 Mins. x 7:

1 Split Jerk @ 70% 1rm, Climbing

* If Split Jerk PR is unknown use Push Jerk 1rm.

[Scale 1]:

1 Split Jerk @ 70% 1rm, Across

[Scale 2]:

2-3 Split Jerks @ Moderate Weight

* Practice multiple reps for technique, make small jumps if any.

Split Jerk

Conditioning

Metcon (AMRAP – Rounds and Reps)

10 Min. AMRAP of:

15 Toes to Bar

50′ Handstand Walk

* Every 25′ is a rep.

[Scale 1]:

10 Min. AMRAP of:

10 Toes to Bar

25′ Handstand Walk

[Scale 2]:

10 Min. AMRAP of:

10 Knee Tucks

2 Wall Walks