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12
Apr

Friday 041318

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

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Conditioning

15 Minute Time Cap.

Metcon (Time)

15-12-9-6-3 of:

Dumbbell Hang Clean & Jerks (50/35 per hand)

Weighted Strict Pull-Ups*

* Use one of the dumbbells hooked between your feet for the WT. Pull-Ups. Keep it strict. Kipping does not count as RX.

[Scale 1]:

15-12-9-6-3 of:

Dumbbell Hang Clean & Jerks (35/20 per hand)

10-8-6-4-2 of:

Strict Pull (or Chin)-Ups

[Scale 2]:

15-12-9-6-3 of:

Dumbbell Hang Clean & Jerks (20/10 per hand)

Kneeling Barbell Pull-Ups with slowed descent

Midline

Avoid leaning toward the weighted side – walk with a tall spine and good posture.

Metcon (No Measure)

For Quality,

On the Minute x 10 of:

Minute 1: One Arm Farmers Carry (70/53)*

Minute 2: Deadbugs (Straight Legs)

* Switch hands on the kettlebell every 25′. Alternate movements each round.

[Scale 1]:

Weight (53/45)

Deadbugs (Knees Bent)

[Scale 2]:

Weight (45/35)

Deadbug HOLD

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