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28
Sep

Tuesday 092915

Announcements

This Friday (10/02) the 5:00pm and 6:00pm classes will be canceled. All coaches will be in a staff / enhancement meeting. Please plan workouts accordingly.

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

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Warm-Up

Metcon (No Measure)

3 Rounds of:

:30 Sampson Stretch / Side

7 Front Squats*

7 Hollow Rocks

7 Good Mornings*

7 Handstand Push-Ups

7 Pull-Ups

* Use the Barbell you plan to WOD with.

Skills Practice

Metcon (No Measure)

Clean Technique Practice:

– Power Position x 5

– Knees x 5

– Below Knees x 5

Overhead Technique Practice:

– Strict Press x 5

– Push Press x 5

– Push Jerk x 5 – Focus on Landing Under the Bar.

Then – Put the whole thing together.

Clean + Jerk x 5

Workout of the Day

Metcon (AMRAP – Reps)

In Teams of 2,

Complete As Many REPS As Possible in 20 Minutes of:

15 Clean & Jerks (135/95)

* Rest 1 Minute

15 Clean & Jerks (155/105)

* Rest 1 Minute

15 Clean & Jerks (185/130)

* Rest 1 Minute

15 Clean & Jerks (225/155)

* Rest 1 Minute

15 Clean & Jerks (245/170)

* Rest 1 Minute

15 Clean & Jerks (265/185)

** Divide the work as desired between teammates. If you complete (265/185) continue at this weight until time runs out.
[Scaling Suggestions]:

[Scale 1]:

Same as RX.

[Scale 2]:

Scale to the Hang if Pulling from the floor is problematic.

(95/65)

(115/75)

(135/95)

(155/105)

(155/105)

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