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27
Jan

Thursday 012816

Announcements

This Saturday (1/30) is Bring a Friend Day!
Share your WOD experience with a loved one during any class on the schedule!

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

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Strength

* Build to a heavy weight of the complex in 15 Minutes.

1RM: Overhead Complex

1 Strict Press +

1 Push Press +

1 Push Jerk

Workout of the Day

* 20 Minute Time Cap

Base Jerk weight off of your heaviest Deadlift from Monday – if you were not in use a % of best known DL or Jerk.

Cheetara (Time)

15 Jerks @ 50% 1RM DL

45 Pull-Ups

12 Jerks @ 50% 1RM DL

36 Pull-Ups

9 Jerks @ 50% 1RM DL

27 Pull-Ups

[Scaling Suggestions]:

[Scale 1]:

15 Jerks @ 50% 1RM DL

30 Pull-Ups

12 Jerks @ 50% 1RM DL

25 Pull-Ups

9 Jerks @ 50% 1RM DL

20 Pull-Ups

[Scale 2]:

15 Jerks @ 50% 3RM DL

15 Barbell Pull-Ups

12 Jerks @ 50% 3RM DL

12 Barbell Pull-Ups

9 Jerks @ 50% 3RM DL

9 Barbell Pull-Ups

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