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

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Warm-Up

A.): Snatch Skill Transfer Exercises (No Measure)

2 Sets of:

5 Snatch Grip Push Press (Behind the Neck)

5 Overhead Squat

5 Heaving Snatch Balance (From Squat Stance)

5 Snatch Balance with No Dip (Jumping Stance)

5 Snatch Balance (Jumping Stance with Dip)

* Set 1 with PVC, Set 2 with a Barbell.

B.): Snatch Technique (No Measure)

3 Position Snatch w/ Barbell

Positions:

– Power Position (High Hang)

– Above Knees (Hang)

– Below Knees (Mid-Shin)

Workout of the Day

* 20 Minute Time Cap

[Scaling Suggestions]:

[Scale 1]:

Snatch 1,1,1,1,1,1,1

* Warm up to 80% 1RM for Set 1. Go for a personal record around set 5 or 6.

[Scale 2]:

Snatch 3,3,3,3,3,3,3

* Increase the repetitions for more practice and focus on technique. The weight does not matter here, keep it light. This is not a 3RM.

7 x 1: Snatch

After Party

* 5 Minute Time Cap

[Scaling Suggestions]:

[Scale 1]:

35 Burpees!

[Scale 2]:

50 Squat Thrust (Burpees without lowering to the ground).

50 Burpees! (Time)

50 Burpees!

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