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18
Dec

Friday 121914

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Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

1×8: Inchworm (No Measure)

1×8: Reverse Inch Worm (No Measure)

Function & Sport

Sweet Tooth (AMRAP – Rounds and Reps)

10 Minute AMRAP of:

15 Wall Balls (20/14)

12 Box Jumps (24/20)

9 Chest-to-Bar Pull-Ups

Skills

Snatch Skills EMOM (Weight)

EMOMx6:

3-Position Snatch

@ 65-70-75-75-70-65% 1RM

Position 1 – Pockets

Position 2 – Above the knee

Position 3 – Below the knee

Each minute complete 3 Snatches (one from the pockets, one from above and one below the knees)

Injury Prevention

Full Body Foam Roll (No Measure)

Spend some quality time with the Foam Roller.

Perform 1 x 20 per side in each of the following areas:

– Lats

– Upper Back

– Lower Back

– Quads

– Inner Thigh

– Hamstrings

– Glutes

– Calves

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