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12
May

Saturday 051317

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

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Skills Practice

* 8 Minute Time Cap

Metcon (Time)

For Time:

15 Med Ball Cleans (30/20)

3 Wall Walks

11 Med Ball Cleans (30/20)

5 Wall Walks

7 Med Ball Cleans (30/20)

7 Wall Walks

[Scale 1]:

Wall Ball (20/14)

[Scale 2]:

Wall Ball (14/10)

Wall Walks * distance traveled up the wall.

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP for 4, 8, 12, 16 or 20 Minutes of:

25 Toes To Bar

50 Double Unders

15 Squat Cleans*

Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

* Squat Cleans*

1st Round, 15 Reps @ 135/95

2nd Round, 13 Reps @ 185/115

3rd Round, 11 Reps @ 225/145

4th round, 9 Reps @ 275/175

5th round, 7 Reps @ 315/205

[Scale 1]:

* Squat Cleans*

1st Round, 15 Reps @ 115/75

2nd Round, 13 Reps @ 135/95

3rd Round, 11 Reps @ 185/115

4th round, 9 Reps @ 205/135

5th round, 7 Reps @ 225/145

[Scale 2]:

AMRAP of:

25 Knee Tucks

50 Single Unders

15 Squat Cleans*

* Squat Cleans*

1st Round, 15 Reps @ 95/65

2nd Round, 13 Reps @ 105/75

3rd Round, 11 Reps @ 115/85

4th round, 9 Reps @ 135/95

5th round, 7 Reps @ 155/105

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