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12
Jan

Friday 011317

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

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Workout of the Day

This is a 3 part workout where you will switch roles (being the athlete or the judge) after each part.

For example:

Athlete 1 will complete WOD 3 – Part 1. Immediately following the AMRAP a 1 minute transition period will begin. During the time Athlete 1 will take over judging responsibilities, and athlete 2 will prepare to complete WOD 3 – Part 1.

Once athlete 2 finished workout, another 1 minute transition period will begin during which the roles will reverse again. Now athlete 1 will prepare to complete WOD 3 – Part 2 and athlete 2 will judge.

This trading of roles will continue until both athletes complete WOD 3 – Part 3.

We know you will be tired after completing each piece, please keep in mind that it is your responsibility to be ready, present, and engaged for your partner.

A: 2017 ACF OPEN WOD 3 – Part 1 (AMRAP – Rounds and Reps)

7 Minute AMRAP of:

10 Power Snatch (75/55)

3 Bar Muscle Ups

[Scale – OPEN OFFICIAL]:

7 Minute AMRAP of:

10 Power Snatch (55/35)

3 Scaled Bar Muscle Up

B: 2017 ACF OPEN WOD 3 – Part 2 (AMRAP – Rounds and Reps)

5 Minute AMRAP of:

7 Power Snatch (75/55)

2 Bar Muscle Ups

[Scale – OPEN OFFICIAL]:

75 Minute AMRAP of:

7 Power Snatch (55/35)

2 Scaled Bar Muscle Up

C: 2017 ACF OPEN WOD 3 – Part 3 (AMRAP – Rounds and Reps)

3 Minute AMRAP of:

5 Power Snatch (75/55)

1 Bar Muscle Ups

[Scale – OPEN OFFICIAL]:

3 Minute AMRAP of:

5 Power Snatch (55/35)

1 Scaled Bar Muscle Up

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