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12
Apr

Wednesday 041316


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

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Workout of the Day

Every 2:30 Minutes for 5 Sets Complete:

5 Hang Power Snatches @ 70% 1RM, Climbing

[Scaling Suggestions]:

[Scale 1]:

5 Hang Power Snatches @ 70% 1RM, Across

[Scale 2]:

5 Hang Power Snatches @ 50% 1RM, Across for Technique

Hang Power Snatch (5 x 5 @ 70% 1RM, Climbing)

After Party

* 15 Minute Time Cap

Iron Sharpens Iron (Time)

150 Russian Kettlebell Swings (70/53)

50 Chest to Bar Pull-Ups

* Can be broken into any combination of reps or sets.

Examples:

10 Rounds of: 15/5

5 Rounds of: 30/10

2 Rounds of: 75/25

[Scaling Suggestions]:

[Scale 1]:

Russian Kettlebell Swings (53/45)

Pull-Ups

[Scale 2]:

Russian Kettlebell Swings (45/35)

Barbell Pull-Ups

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