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31
Mar

Friday 040116


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

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Strength

Every 3 Minutes for 15 Minutes complete the following SuperSet:

A1.) 3 Squat Snatch @ 70%1RM, Climbing

A2.) 10 Lateral Burpee Over Bar

[Scaling Suggestions]:

[Scale 1]:

A1.) 3 Squat Snatch @ 70%1RM, Across

A2.) 10 Lateral Burpee Over Bar

[Scale 2]:

A1.) 3 Hang Squat Snatch @ 50%1RM, Climbing

A2.) 8-10 Lateral Burpee Over Bar

A1.): Snatch (@ 70%1RM, Climbing)

A2.): Metcon (5 Rounds for time)

Lateral Burpee Over Bar

* Record the time the Burpees take for each round.

Strength

* 12 Minutes to establish a heavy single or new 1RM Squat Snatch.

Snatch (Heavy Single)

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