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14
Jan

Friday 011516

Announcements

Class is canceled on SUNDAY 1/17. The CrossFit space will be in use for the Attitude Nation Weightlifting seminar.

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

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Workout of the Day

Part1: 2016 ACF OPEN WOD 3 (5 Rounds for weight)

Every 2 Minutes for 10 Minutes:

5 Squat Snatches

Guys: (95-115-135-155-175)

Ladies: (65-75-95-105-115)

* Increase the weight each round.

[Scaling Suggestions]:

[Scale 1 – OPEN OFFICIAL]:

Every 2 Minutes for 10 Minutes:

5 Hang Squat Snatches

Guys: (65-75-95-105-115)

Ladies: (55-65-75-95-105)

[Scale 2 – UNOFFICIAL For OPEN]:

Every 2 Minutes for 10 Minutes:

5 Hang Squat Snatches

Guys: (55-65-75-96-105)

Ladies: (35-45-55-65-75)

Part2: Metcon (AMRAP – Reps)

At the 10 Minute Mark Immediately begin,

5 Minutes to Establish a:

MAX Set of Unbroken Double Unders

[Scaling Suggestions]:

[Scale 1 – OPEN OFFICIAL]:

MAX Set of Unbroken Single Unders

[Scale 2 – UNOFFICIAL For OPEN]:

MAX Set of Unbroken Single Unders

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