Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Strength
Build to a heavy unbroken set of 5 reps in 15 minutes.
* Compare scores to 11/16/15
5RM: Power Clean
Workout of the Day
* 20 Minute Time Cap
T.U.P. (Time)
15-12-9-6-3 of:
Power Cleans (135/95)
Pull-ups
Front Squats (135/95)
Pull-ups
[Scaling Suggestions]:
[Scale 1]:
Barbell Movements (115/75)
Pull-Ups – Same as RX
[Scale 2]:
Barbell Movements (75/55)
Barbell Pull-Ups (Reps: 12-9-6-3-1)
U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013, in Landstuhl, Germany, from injuries caused by an improvised-explosive device on April 27, 2013, in Arian, Afghanistan. The 30-year-old, nicknamed “The Unquiet Professional,” was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. Simpson is survived by his wife, Krista; sons, Michael, 5, and Gabe, 3; sister, Abigail; brother, David; parents, Michael W. and Barbara; and many other friends and family.