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15
Jan

Monday 011617

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

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Workout of the Day

* 10 Minute Time Cap.

– Consider using RX weight if your 1RM Clean & Jerk is 275/185 or higher.

Metcon (Time)

15 Burpee Over the Bar

5 Clean & Jerks (225/155)

12 Burpee Over the Bar

4 Clean & Jerks (225/155)

9 Burpee Over the Bar

3 Clean & Jerks (225/155)

[Scale 1]:

Clean & Jerk (185/125)

[Scale 2]:

Clean & Jerk (95/65)

Clean & Jerk Reps (8-6-4)

* Increase the reps to allow more time with the barbell.

After Party

* Complete within 15 Minutes, rest as needed between sets.

Metcon (Distance)

8 Sets of:

20′ Handstand Walk w/ pause at 10′ mark for 5 seconds.

[Scale 1]:

20′ Handstand Walk (no pause) or practice Handstand Walk.

[Scale 2]:

20′ Partner Wheelbarrow Walk w/ pause at 10′ mark for 5 seconds.

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