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11
Jun

Sunday 061216

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

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Strength

Every 3 Minutes for 3 Sets:

5 Strict Press @ 70% 1RM, Climbing

[Scaling Suggestions]:

[Scale 1]:

5 Strict Press @ 70% 1RM, Across

[Scale 2]:

5 Strict Press @ Moderate Weight that allows good technique

Strict Press (5 x 5 @ 70% 1RM Climbing)

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP of:

300m Row

3 Rope Climbs (15′)

[Scaling Suggestions]:

[Scale 1]:

20 Minute AMRAP of:

300m Row

3 Rope Climbs (10′)

[Scale 2]:

20 Minute AMRAP of:

300m Row

3 Rope Get-Ups

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