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10
May

Wednesday 051016

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

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Workout of the Day

Metcon (AMRAP – Rounds and Reps)

With a continuously running clock complete 5 Thrusters every minute on the minute:

From 0:00-5:00 use (75/55)

From 5:00-10:00 use (95/65)

From 10:00-15:00 use (115/75)

Continue adding (20lbs/10lbs) every 5 minutes until you can no longer complete the reps within the minute.

[Scaling Suggestions]:

[Scale 1]:

No Change

[Scale 2]:

(55/45)

(75/55)

(95/65)

After Party

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP of:

5 Lateral Burpees Over Bar

10 Russian Kettlebell Swings (70/53)

[Scaling Suggestions]:

[Scale 1]:

5 Minute AMRAP of:

5 Lateral Burpees Over Bar

10 Russian Kettlebell Swings (53/35)

[Scale 2]:

5 Minute AMRAP of:

5 Lateral Burpees*

10 Russian Kettlebell Swings (35/26)

* Instead of jumping over the bar, laterally hop over a line on the floor.

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