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17
Mar

Saturday 031817

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

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Workout of the Day

Perform a Set of Back Squats every 2:30 Minutes:

Sets 1 & 2: 5 Back Squat @ 75% 1RM, Across

Sets 3, 4, & 5: 3 Back Squats @ 80% 1RM, Across

Sets 6, 7, 8, 9, & 10: 1 Back Squat @ 85% 1RM, Climbing

[Scale 1]:

No Change

[Scale 2]:

If you do not know your 1RM follow the rep progression and find one by the end of the workout.

Back Squat (2 x 5 @ 75% 1RM, Across)

Back Squat (3 x 3 @ 80% 1RM, Across)

Back Squat (5 x 1 @ 85% 1RM, Climbing)

After Party

* 6 Minute Time Cap

100 Burpees (Time)

100 Burpees!
[Scale 1]:

75 Burpees

[Scale 2]:

50 Burpees

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