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30
Dec

Sunday 123117

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

Strength

Complete a set of Push Jerks every 90 seconds.

Record the weighs for sets 1-4, record total completed reps @ 70% 1rm for set 5.

Set 1: Push Jerk (1 x 2 @ 90% 1rm)

Set 2: Push Jerk (1 x 4 @ 85% 1rm)

Set 3: Push Jerk (1 x 6 @ 80% 1rm)

Set 4: Push Jerk (1 x 8 @ 75% 1rm)

Set 5: Push Jerk (1 x MAX REPS @ 70% 1rm)

Conditioning

Metcon (AMRAP – Reps)

10 Minute AMRAP of:

1,000m Row

MAX DB Man Makers in the time remaining @ 40/30 per hand.

Score is total Man Makers.

Man Maker = Push-Up, Row, Row, Power Clean, Push Press.

[Scale 1]:

Dumbbell (35/20 per hand)

[Scale 2]:

Dumbbell (25/15 per hand)

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