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28
Jan

Monday 012918

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

Strength

25 Minute Time Cap.

The Olympic Lifting Total is your 1rm Snatch + your 1rm Clean and Jerk.

Allocate your time as desired between both movements and try to set a new PR on both – then add the heaviest lifted weights together and log them under section A.

Also, log the heaviest weight lifted for the Snatch under section B and the heaviest for the Clean and Jerk under section C.

A: Olympic Lifting Total (Total Weight)

B: Snatch

C: Clean and Jerk

Conditioning

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP of:

1 Squat Snatch (155/105)

3 Clean and Jerks

30 Double Unders

[Scale 1]:

Barbell (115/75)

[Scale 2]:

12 Minute AMRAP of:

1 Hang Squat Snatch (75/55)

3 Hang Clean and Jerks

50 Single Unders

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