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Dec

Monday 122914

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Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

Banded Ankle Distraction (No Measure)

2 Minutes / Side

Skills

Snatch Technique (No Measure)

Coach led with a barbell.

Metcon

Bangarang (Time)

21 Power Snatch, 95/65

21 Burpees

21 Pull-Ups

15 Overhead Squats, 95/65

15 Burpees

15 Pull-Ups

9 Squat Snatch, 95/65

9 Burpees

9 Pull-Ups
Barbell Scaling Options:

– Snatches to Hang Variations.

– Substitute Push Press, Back Squats, Push Jerk in that order for the above movements.

– Reduce Weight and or, Repetitions.

* 15 Minute Time Cap

Injury Prevention

LAX Ball Scapular Mobility (No Measure)

2 Minutes / Side

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