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6
Jun

Tuesday 060716

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

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Workout of the Day

Metcon (AMRAP – Reps)

1 Minute: Hang Dumbbell Squat Clean (45/25)

1 Minute: Burpees

1 Minute: Toes To Bar

2 Minutes: Hang Dumbbell Squat Clean (45/25)

2 Minutes: Burpees

2 Minutes: Toes 2 Bar

1 Minute: Hang Dumbbell Squat Cleans (45/25)

1 Minute: Burpees

1 Minute: Toes To Bar

[Scaling Suggestions]:

[Scale 1]:

Dumbbell Weight (35/20)

No Other Changes

[Scale 2]:

Dumbbell Weight (25/15)

Knee Tucks

Burpees – No Change!

After Party

Metcon (Weight)

Complete within 15 minutes,

4 SuperSets for QUALITY:

A1.) 6 Alternating Pistols / Side

A2.) 6 Renegade Row / Side*

*Choose a weight that allows for good technique.

** Record Row weight, also log pistol scaling in comments.

[Scaling Suggestions]:

[Scale 1]:

No Change

[Scale 2]:

Pistols off a Box or another scaled variation.

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