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

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Warm-Up

Metcon (No Measure)

3 Sets of:

3 Snatch Grip Push Press (Behind the Neck)

3 Overhead Squat

3 Heaving Snatch Balance (From Squat Stance)

3 Snatch Balance with No Dip (Jumping Stance)

3 Snatch Balance (Jumping Stance with Dip)

* Set 1 – PVC / Set 2 – Light Barbell / Set 3 – WOD Barbell

Workout of the Day

* Complete 3,3,3,3,3 for Max Weight in 20 Minutes.

Snatch Balance

[Scaling Suggestions]:

[Scale 1]:

3,3,3,3,3 @ 80% 1RM Snatch

[Scale 2]

5,5,5,5,5 Overhead Squat

After Party

* 10 Minute Time Cap, Compare to: 01/05/2015.

2k Row (Time)

Max Effort 2k Row
[Scaling Suggestions]:

[Scale 1]:

1,600m Row

[Scale 2]:

1,200m Row

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