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9
Jun

Friday 061016

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

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Strength

* 12 Minutes to build to a challenging set of 5 Power Cleans or Practice Technique.

Power Clean (1 x 5 Unbroken)

Workout of the Day

* 6 Minute Time Cap for WOD A.) — at the 6 minute mark stop and rest 1 minute – at the 7 minute mark begin WOD B.) which has a 10 Minute Time Cap. Record times for both WODs.

A.): 2016 Regional Event 3 (Time)

104 Wall Balls (20/14)

52 Pull-Ups

[Scaling Suggestions]:

[Scale 1]:

75 Wall Balls (20/14)

35 Pull-Ups

[Scale 2]:

52 Wall Ball (14/10)

25 Barbell Pull-Ups

B.): 2016 Regional Event 4 (Time)

4 Rounds of:

28 Alternating Pistols

15 Power Cleans (115/80)

[Scaling Suggestions]:

[Scale 1]:

4 Rounds of:

20 Alternating Pistols

15 Power Cleans (115/80)

[Scale 2]:

4 Rounds of:

14 Alternating Box Pistols or another scaling option

10 Power Cleans (75/80)

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