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11
Oct

Thursday 101217

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

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Strength

Every 2:30 x 10:

Sets 1 & 2: 5 Front Squats @ 80% 1rm, ACROSS

Sets 3,4,5: 3 Front Squats @ 85% 1rm, ACROSS

Sets 6,7,8,9,10: 1 Front Squat @ 90% 1rm, CLIMBING

[Scale 1]:

No Change

[Scale 2]:

If you have no current max work with moderate weights for the 5 and 3 rep sets, then slowly increase to find a 1rm on the last five sets.

Front Squat (2 x 5 @ 80% 1rm, ACROSS)

Front Squat (3 x 3 @ 85% 1rm, ACROSS)

Front Squat (5 x 1 @ 90% 1rm, CLIMBING)

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP of:

7 Box Jumps (30/24)

11 Kettlebell Swings (70/53)

[Scale 1]:

Box Jumps (24/20)

Kettlebell Swings (53/35)

[Scale 2]:

Box Jumps (20/12)

Kettlebell Swings (35/26)

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