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21
Apr

Friday 042216


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

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Strength

Pendlay Row (1 x 10 @ 30% 1RM Deadlift)

Pendlay Row (1 x 10 @ 35% 1RM Deadlift)

Pendlay Row (3 x 5 @ 40% 1RM Deadlift)

Workout of the Day

Metcon (AMRAP – Reps)

3 Minutes MAX: Legless Rope Climb (’15)

* Rest 2 Minutes

3 Minutes MAX: Rope Climbs Russian Wrap (’15)

* Rest 2 Minutes

3 Minutes MAX: Rope Climbs Spanish Wrap (’15)

[Scaling Suggestions]:

[Scale 1]:

3 Minutes MAX: Legless Rope Climb (’10)

* Rest 2 Minutes

3 Minutes MAX: Rope Climbs Russian Wrap (’10)

* Rest 2 Minutes

3 Minutes MAX: Rope Climbs Spanish Wrap (’10)

[Scale 2]:

Rope Get-Up

Rope Climb Attempts (’10)

Rope Get-Ups

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