Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard ๐คธ๐ผโโ๏ธ SKILLS PRACTICE ๐น Rowing Technique ๐น Barbell Technique ๐ฅ CONDITIONING 30 Min. Time Cap. Metcon (Time) Row 2,000m 21 High Hang Squat Cleans 15 Push Jerks Row 1,000m 15 High Hang Squat Cleans 12 Push Jerks Row 500m 9 High Hang Squat Cleans 9 Push Jerks Weight (135/95) ๐น WEIGHT: Reduce to complete large sets of hang cleans and near unbroken push jerks. ๐น DISTANCE: Reduce to finish 2k in 8 to 10 mins., 1k sub 5 mins, 500m less than 2:30 mins. Or, row for fixed time and max effort: 8/4/2 mins. ๐น REPS: Modify to 15-12-9 for both exercises. ๐ง๐ผโโ๏ธ ROMWOD Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 2 Min. Thread the Needle Pose / Side
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