WOD

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (Time) PowerPoint Teams of 3 For Time (30 Minute Cap): 75 Power Snatches (95/65) 75/50 Calorie Row 50 Power Snatches (115/85) 50/35 Calorie Row 25 Power Snatches (135/95) 25/20 Calorie Row 15 Rope Climbs (15′) 25 Power Snatches (135/95) 25/20 Calorie Row 50 Power Snatches (115/85) 50/35 Calorie Row 75 Power Snatches (95/65) 75/50 Calorie RowLightest Bar: A weight you could cycle for 21+ reps unbroken when fresh. Middle Bar: A weight you could cycle for 15+ reps unbroken when fresh. Heaviest Bar: A weight you could cycle for 10+ reps unbroken when fresh.
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (AMRAP – Reps) “4-Wheel Drive” 5 Rounds: AMRAP 4: 21/15 Calorie Assault Bike 15 Burpee Box Jumps (24″/20″) Max 10 Meter Shuttle Runs Rest 4 Minutes Between RoundsRecord total shuttle runs for each round, as your score is lowest number of the 5 rounds.
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🏋🏼‍♂️ STRENGTH Overhead Squat (1×3) 🔥 CONDITIONING Metcon (AMRAP – Rounds and Reps) “FaceTime” AMRAP 10: 15 Overhead Squats (95/65) 12 Sumo Deadlift High Pulls (95/65) 9 Chest to Bar Pull-upsChoose a lighter weight within the workout that can be completed in 1-2 sets each round for overhead squats, and 2-3 sets each round for the sumo deadlift high pulls.
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (Time) “Full Circle” For Time: 1500 Meter Row 100 Double Unders 50 Calorie Assault Bike 100 Double Unders 1500 Meter RowFor the Double Unders, choose a rep number or variation here that allows for the work to be completed in 2:30 or less.
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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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