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13
Aug

Tuesday 081412

Link of the Day albany gym

This Week’s Mobility

Warm-Up:

Snatch Skill Transfer

WOD:

 

I. Snatch Balance – Build to a tough single in a few sets 

II. Snatch – 2, 2, 2, 2 @ 90%; Rest 1 minute between sets

III. High Hang Power Snatch – Touch-‘n-Go reps x 7; Rest 30 secondsx 3

IV. Chest-to-Bar Pullups x 10; rest 30 seconds x 5

Scaling options for all ability levels will be provided for by your coach

 

Competitors:

 

Rest 4+ hours:

3 sets @ 95-100%:

10 Tire Flips – heavy

20 Kettlebell Swings – heavy

30 cals Airdyne @ 95%

*Rest 8 minute after set 1, 10 minute after set 2

*Athletes must be cleared by the coaching staff in order to follow the Competitors Program.  Please contact kevin.houston@albanycrossfit.com for more information.

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