Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🏋🏼♂️ STRENGTH Clean and Jerk Complex (1×6) Clean and Jerk Complex 5 Sets: 3-Position Power Clean 3 Push JerksHigh Hang Position: Shallow dip, bar at pockets, relatively vertical torso Hang Position: Bar just above the knee, shoulders over the bar Floor: Power clean from the floor 🔥 CONDITIONING Metcon (AMRAP – Reps) “Bottom Line” Ascending Ladder for 7 Minutes: 3 Clean and Jerks (135/95), 3 Toes to Bar 6 Clean and Jerks (135/95), 6 Toes to Bar 9 Clean and Jerks (135/95), 9 Toes to Bar … Add (3) Reps to Each Movement Until Time CapChoose a weight here that you could cycle for 12+ reps unbroken when fresh. Within the workout, these will probably be completed as small sets or quick singles. Choose a variation of toes to bar that you could 15+ reps unbroken when fresh.
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