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

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Metcon (No Measure)

6 Minute EMOM of:

Odd: 3 Kick Ups + 6 Scap Push-Ups

Even: :30 of Leg Circles


Clean Technique

Workout of the Day

Clean & Jerk 1-1-1-1-1-1-1

(25 Minute Time Cap)

[Scaling Suggestions]

[Scale 1]: Keep the repetition scheme of 1-1-1-1-1-1-1. Work on mechanics as the weight increases. The first working set should be 80% 1RM.

[Scale 2]: Perform 3-3-3-3-3-3-3 repetitions of Hang Squat Clean & Jerk. The weight does not matter as much as technique does. Focus on aggressive hip extension on both movements.

7 x 1: Clean and Jerk

After Party

500m Row (Time)

Max Effort 500m Row
* 5 Minute Time Cap

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