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3
Jan

Thursday 010418

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

Strength

Complete a set of Strict Press every 2 minutes climbing in weight.

Set 1: Strict Press (10 Strict Press @ 60-65% 1rm)

Set 2: Strict Press (8 Strict Press @ 65-70% 1rm)

Set 3: Strict Press (6 Strict Press @ 70-75% 1rm)

Set 4: Strict Press (4 Strict Press @ 80-85% 1rm)

Set 5: Strict Press (2 Strict Press @ 85-90% 1rm)

Conditioning

10 Minute Time Cap.

Record the time to complete all 150 reps under section A and the weight used under section B.

A: Metcon (Time)

150 One Arm Dumbbell Rows

You choose the weight.

Switch sides every 15 reps.

Use a box or bench to support yourself.

[Scale 1]:

No Change

[Scale 2]:

100 One Arm Dumbbell Rows

Switch sides every 10 reps.

B: One Arm Dumbbell Row (Record weight here.)

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