Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🏋🏼‍♂️ STRENGTH Snatch Complex (1×3) 1 Hang Power Snatch 1 Overhead Squat 1 Hang Squat Snatch 🔥 CONDITIONING Metcon (AMRAP – Rounds and Reps) “Paw Patrol” AMRAP 15: 60 Double Unders 20 Toes to Bar 10 Hang Squat Snatches (135/95)To complete the first two movements as written, we recommend having at least 50+ double unders and 15+ toes to bar unbroken when fresh. Choose a moderate hang squat snatch weight that allows you to complete the 10 reps in no more than 3 sets.Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (Time) “Triplets” Teams of 3: For Time (25 Minute Cap): 50 Bench Press (115/85) 50/35 Calorie Assault Bike 50 Deadlifts (155/105) 50/35 Calorie Assault Bike 50 Bench Press (135/95) 50/35 Calorie Assault Bike 50 Deadlifts (185/135) 50/35 Calorie Assault Bike 50 Bench Press (155/105) 50/35 Calorie Assault Bike 50 Deadlifts (225/155) 50/35 Calorie Assault BikeAthletes should be able to complete at least the following reps at each weight during the workout: 1st Weight:12+ Reps 2nd Weight: 9+ Reps 3rd Weight: 6+ RepsRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (AMRAP – Reps) “Buckle Up” AMRAP 5: 200’ Walking Lunge (Body Weight) 50 AbMat Sit-Ups Max Calorie Row Rest 5 Minutes AMRAP 5: 100’ Dumbbell Walking Lunge (50/35) 50 AbMat Sit-ups Max Calorie Row Rest 5 Minutes AMRAP 5: 200’ Walking Lunge (Body Weight) 50 AbMat Sit-ups Max Calorie RowYour score is the sum total of the 3 max calorie rows.Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (AMRAP – Rounds and Reps) “Speed Limit” AMRAP 15: Buy-In: 100/80 Calorie Assault Bike Directly Into… Max Rounds: 8 Burpee Box Jumps (24/20) 8 Chest to Bar Pull-upsTime cap for the bike calories will be 9 minutes, allowing at least 6 minutes to complete the scored portion of the workout.Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength Barbell Complex (1×6) 1 Power Clean 2 Front Squats 3 Push JerksThe 6-rep complex is designed to be completed unbroken. 🔥 CONDITIONING Metcon (Time) “Rack City” For Time: 10 Power Cleans (155/105) 50 Air Squats 10 Front Squats (155/105) 50 Air Squats 10 Push Jerks (155/105) 50 Air SquatsChoose moderately heavy barbell weights, but loads that allow you to keep each movement to 1 or 2 sets. Expect this workout to take between 5-10 minutes to completeRead more