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8
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Wednesday 030916


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

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Workout of the Day

10 Minute AMRAP of:

ODD: 3 Position Snatch @ 75% 1RM Snatch, Climbing

EVEN: 6 Box Jumps (30/24)

[Scaling Suggestions]:

[Scale 1]:

10 Minute AMRAP of:

ODD: 3 Position Snatch @ 75% 1RM Snatch, Across

EVEN: 6 Box Jumps (24/20)

[Scale 2]:

10 Minute AMRAP of:

ODD: 3 Position Snatch @ 50% 1RM Snatch, Across

EVEN: 6 Box Jumps (20/12)

ODD: 3 Position Squat Snatch (@ 75% 1RM Snatch, Climbing)

Positions:

Floor

Knees

High Hang (Power Position)

EVEN: Metcon (5 Rounds for time)

6 Box Jumps (30/24)

* Record time each set takes.

Strength

10 Minutes to build to a heavy single.

Snatch (Heavy Single)

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