Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Strength
Every 2 Minutes x 7 of:
3 Thrusters @ 80% 1rm, Climbing
[Scale 1]:
3 Thrusters @ 80% 1rm, Across
[Scale 2]:
3 Thrusters @ Moderate Weight or Build Up to 80% for the last set.
Skills Practice
Metcon (AMRAP – Reps)
3 Sets of:
:40 Wall Balls (Max Height) (20/14)
:40 One Arm Farmers Carry (70/53)*
:40 Russian Kettlebell Swings (70/53)
* Switch hands after :20 on the Carry. Record total Kettlebell Swings.
[Scale 1]:
Wall Ball (14/10)
Kettlebell (53/45)
[Scale 2]:
Wall Ball (10/8)
Carry (53/45)
Goat Sack Swing (35/26)
Thruster (7 x 3 @ 80% 1rm, Climbing)
Midline
Metcon (AMRAP – Reps)
Tabata
(:20 On, :10 Off x 16)
Tuck Ups
Grasshoppers
Sprinter Sit Ups
Plank Up / Downs
[Scale 1]:
No Change
[Scale 2]:
AB Mat Sit-Ups
Plank Knee To Elbow Touch
Sprinter Sit Ups
Plank Up / Down