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4
Apr

Wednesday 040517

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

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Skills Practice

A: Coach led Snatch Skills as an extended warm-up / skills session.

B: Then spend 15 Minutes working on the Power Snatch Complex. Build to a heavy weight or practice technique. Use this time to determine what type of Power Snatch you will do in the WOD.

A: Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

B: Power Snatch + Hang Power Snatch (Go Heavy or Practice Technique)

1 Power Snatch +

1 Hang Power Snatch

Workout of the Day

* 8 Minute Time Cap

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
RX Weights (75/55)

[Scale 1]:

No Change

[Scale 2]:

Hang Power Snatch (55/35)

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