Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🏋🏼‍♂️ STRENGTH Power Clean Complex Build to a Heavy Complex: 1 Hang Power Clean 1 Power Clean15 minutes to build to the heaviest complex 🔥 CONDITIONING Metcon (AMRAP – Rounds and Reps) “Power Bar” AMRAP 12: 9 Hang Power Cleans (135/95) 12 Push-ups 15 Deadlifts (135/95)Choose a weight that you can complete the hang power cleans in no more than 2 sets.Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (Time) “Climbing Annie” 10-20-30-40-50: Double Unders AbMat Sit-ups After Each Set: Rope Climbs (1-2-3-4-5)Choose a double under variation that allows you to complete the 50 repetitions in under 90 seconds. Allot 30 seconds per rope climb.Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🏋🏼‍♂️ STRENGTH Back Squat Complex Build to Heavy Complex: 1 Pausing Back Squat (3 Seconds) 1 Back Squat15 minutes to lift as heavy as possible. 🔥 CONDITIONING Metcon (Time) “Step Aerobics” 3 Rounds For Time: 30 Slamballs (30/20) 20/14 Calorie Assault Bike 10 Single Dumbbell Box Step-ups (Each Side) Box: 24/20 Dumbbell: 50/35The goal is to finish this metcon in 15 minutes or less.Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (Time) “Piggy Back” Teams of 2 12 Rounds For Time: 12 Alternating Dumbbell Snatches (50/35) 12 Lateral Burpees Over Dumbbell 12 x 10 Meter Shuttle RunPartners switch after fully completed rounds (6 each).Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Crossfit Games Open 20.5 (Ages 16-54) (Time) For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10 /9 ft. Time cap: 20 min. 🔥 CONDITIONING Metcon (AMRAP – Rounds and Reps) “Jack” AMRAP 20: 10 Push Press (115/85) 10 Kettlebell Swings (53/35) 10 Box Jumps (24/20)Look to complete 8-10+ roundsRead more