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

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Workout of the Day

* Build to a 1RM in 20 Minutes of the Bear Complex.

** It must be a “Strict” Bear Complex: No Thrusters, Squat Cleans, or Jerks.

1RM: Bear Complex

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
[Scaling Suggestions]:

[Scale 1]:

Same as RX

[Scale 2]:

Hang Power Cleans,

Practice the complex with light to moderate weights focusing on technique.


Tabata Ring Holds (8 Rounds for time)

Tabata (:20 On, :10 Off – 8 Rounds)

Ring Support HOLD

Bottom of Dip HOLD

[Scaling Suggestions]:

[Scale 1]:

Same as RX, or mix & match RX & Scale 2.

[Scale 2]:

Top of Ring Push-Up HOLD

Bottom of Ring Push-Up HOLD

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