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17
Feb

Thursday 021816

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

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Strength

* Complete 7 x 1 @ 80% 1RM in 20 Minutes.

7 x 1: Paused Clean (Knees) + Paused Jerk (7 x 1 @ 80%. Pause :5 @ Knees, :5 on Jerk Dip)

Workout of the Day

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
[Scaling Suggestions]:

[Scale 1]:

No Change

[Scale 2]:

Barbell (95/65)

Knee Tucks

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