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

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Strength

Every 2 Minutes x 7:

3 Hang Power Cleans @ 80% 1rm, Climbing

[Scale 1]:

3 Hang Power Cleans @ 80% 1rm, Across

[Scale 2]:

3 Hang Power Cleans @ Moderate Weight

Hang Power Clean (7 x 3 @ 80% 1rm, Climbing)

Workout of the Day

Metcon (AMRAP – Reps)

17 Minute AMRAP of:

40 Burpees

30 Push Press (135/95)

30 Burpees

30 Push Press (155/105)

20 Burpees

30 Push Press (185/125)

10 Burpees

MAX Push Press (205/145) in remaining time.

* Burpees are to a target 6″ above max overhead reach.

[Scale 1]:

Weights:

(115/75)

(135/95)

(155/105)

(185/125)

[Scale 2]:

Weights:

(75/55)

(95/65)

(115/75)

(135/95)

Squat Thrust