Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
Strength
15 Minutes to build to a heavy Power Clean & Jerk.
Goal: Choose a weight for the WOD and attempt to build to at least 130% that weight before going into the WOD.
Example:
If your WOD Weight is 155 lbs. then attempt to build to at least 200 lbs. for a heavy single rep.
Power Clean & Jerk (Heavy Single Rep)
Metcon (4 Rounds for reps)
On a 15 Minute Clock, For Max Reps Each Round:
From 0:00-3:00
400m Row
MAX Pull-Ups In The Remaining Time
* Rest 1 Minute
From 4:00-7:00
400m Row
MAX Power Clean & Jerks (155/105) In The Remaining Time
* Rest 1 Minute
From 8:00-11:00
400m Row
MAX Pull-Ups In The Remaining Time
* Rest 1 Minute
From 12:00-15:00
400m Row
MAX Power Clean & Jerks (155/105) In The Remaining Time
* Rest 1 Minute
[Scale 1]:
Weight: 115/75
Row: No Change
[Scale 2]:
Weight: 75/55
Scale distance to 250m if unable to complete the distance in 2 minutes or less.