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

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Warm-Up

A.): Metcon (No Measure)

Rowing 7’s Drill

(:30 of each exercise)

– Hips Only

– Hips + Arms

– 1/2 Slide Legs Only

– 1/2 Slide Legs + Hips

– 1/2 Legs + Hips + Arms

– Full Legs Only

Then

– 3 Minute Full Row

* Keep Stroke Rate 18-26 s/m.

Metcon (No Measure)

Clean Technique Practice:

5 Repetitions @ Power, Knee, Below Knee Positions

Jerk Technique Practice:

5 Repetitions of: Strict Press, Push Press, Push Jerk.

* All with empty barbell.

Workout of the Day

* Build to a maximum weight in 20 minutes.

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
[Scaling Suggestions]

[Scale 1]:

Hang Clean & Jerk 15-12-9

[Scale 2]:

Kettlebell Swing 15-12-9

After Party

Metcon (AMRAP – Reps)

Tabata (:20 On, :10 Off – 8 Rounds)

V-Ups
[Scaling Suggestions]:

[Scale 1]:

Hollow Raises

[Scale 2]:

AbMat Sit-Ups

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