Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
Metcon (AMRAP – Rounds and Reps)
With a continuously running clock complete 5 Thrusters every minute on the minute:
From 0:00-5:00 use (75/55)
From 5:00-10:00 use (95/65)
From 10:00-15:00 use (115/75)
Continue adding (20lbs/10lbs) every 5 minutes until you can no longer complete the reps within the minute.
[Scaling Suggestions]:
[Scale 1]:
No Change
[Scale 2]:
(55/45)
(75/55)
(95/65)
After Party
Metcon (AMRAP – Rounds and Reps)
5 Minute AMRAP of:
5 Lateral Burpees Over Bar
10 Russian Kettlebell Swings (70/53)
[Scaling Suggestions]:
[Scale 1]:
5 Minute AMRAP of:
5 Lateral Burpees Over Bar
10 Russian Kettlebell Swings (53/35)
[Scale 2]:
5 Minute AMRAP of:
5 Lateral Burpees*
10 Russian Kettlebell Swings (35/26)
* Instead of jumping over the bar, laterally hop over a line on the floor.