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

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🤸🏼‍♂️ SKILLS PRACTICE

🔹 Barbell Prep 1,

3 Sets of:

5 Bent Over Rows

5 Strict Press

5 Front Squats

🔹 Barbell Prep 2,

3 Sets of:

5 Push Press

3 Back Rack Split Squat (Right)

3 Back Rack Split Squat (Left)

🔹 Clean and Jerk Technique

🏋🏼‍♂️ STRENGTH

Every 2:30 x 9,

Sets 1 and 2:

5 Unbroken Clean and Jerks @ 60 and 65% 1rm

Sets 3, 4, and 5:

3 Unbroken Clean and Jerks @ 70, 75, and 80% 1rm

Sets 6, 7, 8, and 9:

1 Clean and Jerk @ 85% 1rm, Climbing

Clean and Jerk (5 UnBroken Clean and Jerks)

Clean and Jerk (3 Unbroken Clean and Jerks)

Clean and Jerk

🧘🏼‍♀️ ROMWOD

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Twisted Cross Pose / Side

1 Min. Extended Arm Lizard Pose / Side