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4
Jun

Sunday 060516


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

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Strength

Every 2 Minutes for 9 Sets:

Rounds 1 & 2: 5 Thrusters @ 70%1RM, Across

Rounds 3, 4, & 5: 3 Thrusters @ 80%1RM, Across

Rounds 6, 7, 8, & 9: 1 Thruster @ 90% 1RM, Climbing

[Scale 1]:

No Change

[Scale 2]:

Complete all sets at a moderately heavy weight that allows good technique.

2 x 5: Thruster (2 x 5 @ 70% 1RM, ACROSS)

3 x 3: Thruster (3 x 3 @ 80% 1RM, ACROSS)

4 x 1: Thruster (4 x 1 @ 90% 1RM, CLIMBING)

Workout of the Day

* 8 Minute Time Cap

Metcon (Time)

21 Thrusters (95/65)

3 Legless Rope Climbs (15′)

15 Thrusters (95/65)

2 Legless Rope Climbs (15′)

9 Thrusters (95/65)

1 Legless Rope Climb (15′)

[Scaling Suggestions]:

[Scale 1]:

21 Thrusters (95/65)

3 Rope Climbs (15′)

15 Thrusters (95/65)

2 Rope Climbs (15′)

9 Thrusters (95/65)

1 Rope Climb (15′)

[Scale 2]:

21 Thrusters (65/45)

3 Rope Climbs (10′) or Get-Ups

15 Thrusters (65/45)

2 Rope Climbs (10′) or Get-Ups

9 Thrusters (65/45)

1 Rope Climbs (10′) or Get-Ups

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