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Albany CrossFit – Albany CrossFit: WOD – (Be)tter
A.): Metcon (No Measure)
5 Minute EMOM of:
3 Handstand Kick Ups (or Attempts)
5 Hollow Raises
7 Scap Push-Ups
B.): Push Jerk Technique (No Measure)
Workout of the Day
Build to a 3RM Push Jerks in 5 climbing sets.
Push Presses & Split Jerks do not count.
Beginner: Increase the repetitions for more practice and keep the weight light to moderate. 5-5-5-5-5
Intermediate: Keep the repetitions the same as RX. You can challenge yourself in weight, but ultimately you should focus on technique over lifting a maximal weight.
* 20 Minute Time Cap
3RM: Push Jerk
BodyPump! (AMRAP – Reps)
Tabata (:20 On, :10 Off) of:
Barbell Bicep Curl (45/35)
Banded Tricep Push Down
* Alternate between exercises for a total of 24 Rounds.
** INSTANT 25 Burpee penalty for dropping an empty barbell.