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Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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Warm-Up

Metcon (No Measure)

1 Set of:

5 Inchworms

7 Candlesticks

:90 Deadbug Hold

1 Set of:

5 Reverse Inchworms

7 Air Squats

:90 Deadbug Hold

Skills Practice

Barbell Technique Drills (No Measure)

1.) Push Jerk

2.) Hang Power Clean

3.) Deadlift

Workout of the Day

* Choose either A.) or B.).

[Scaling Suggestions]:

[Scale 1]:

10 Rounds of:

9 Deadlift

6 Hang Power Cleans

3 Push Jerks

(135/95) for all 3 Movements

or

5 Rounds of:

9 Deadlifts

6 Hang Power Cleans

3 Push Jerks

(185/125) for all 3 Movements

[Scale 2]:

10 Rounds of:

6 Deadlifts

4 Hang Power Cleans

2 Push Jerks

(95/65) for all 3 Movements

or

5 Rounds of:

6 Deadlifts

4 Hang Power Cleans

2 Push Jerks

(115/80) for all 3 Movements

A.): Double DT (Time)

10 Rounds of:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

(155/105) for all 3 movements.

* 15 Minute Time Cap

B.): Heavy DT (Time)

5 Rounds of:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

(205/145) for all 3 movements.

* 15 Minute Time Cap

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