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11
Dec

Monday 121216

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

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Workout of the Day

* Every 2:30 for 5 Sets Complete:

3 Push Jerks @ 80% 1RM, Climbing

[Scale 1]:

3 Push Jerks @ 80% 1RM, Across

[Scale 2]:

3 Push Jerks @ Moderate Weight

Push Jerk (5 x 3 @ 80% 1RM, Climbing)

After Party

* Move from one exercise to the next at a casual pace, focus on perfect technique for each exercise.

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP for Quality of:

3 Wall Walks

6 Barbell Roll Outs *

9 Chin Ups

* Use 5-10 lbs. metal plates for the roll outs.

[Scale 1]:

No Change

[Scale 2]:

3 Wall Walks

6 Barbell Roll Outs

9 Supine Ring Rows (Palms Up)

* Scale the ROM for the Wall Walks and Roll Outs.

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