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27
Feb

Tuesday 022817

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

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Skills Practice

* Practice technique for 15 minutes – add weight gradually.

[Scale 1]:

2 Positions

– Power Position

– Knees

* Full Squat

[Scale 2]:

1 Position

– Power Position

* Full Squat

3 Position Snatch

– Power Position

– Knees

– Below Knees (Floor)

* Full Squat

Workout of the Day

Metcon (AMRAP – Reps)

Tabata (:20 On, :10 Off – 24 Rounds)

One Arm Kettlebell Swings (Left) (53/35)

One Arm Kettlebell Swings (Right) (53/35)

V-Ups

* Alternate Movements / Sides each round.

[Scale 1]:

Weight (45/30)

[Scale 2]:

Weight (35/26)

AB Mat Sit-Ups

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