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5
Sep

Thursday 090618

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

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Strength

20 Mins. to build to a max weight.

Big Clean Complex

Without Dropping the Barbell Complete:

1 High Hang Squat Clean +

1 Hang Squat Clean +

1 Squat Clean +

1 Push Press

IMMEDIATELY INTO:

1 High Hang Squat Clean +

1 Hang Squat Clean +

1 Squat Clean +

1 Push Jerk

IMMEDIATELY INTO:

1 High Hang Squat Clean +

1 Hang Squat Clean +

1 Squat Clean +

1 Split Jerk

Conditioning

10 Min. Time Cap.

Re-test from: 7.18.18

1-Mile Run (Time)

Max Effort 1-Mile Run
[Scale 1]:

1,200m Run

[Scale 2]:

800m Run

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