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9
May

Wednesday 051017

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

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Skills Practice

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

Workout of the Day

Every 2:30 x 5:

3 Snatches @ 80% 1RM, Climbing

[Scale 1]:

3 Snatches @ 80% 1RM, Across

[Scale 2]:

3 Hang Snatches @ Weight that allows you to catch in the squat.

Snatch (3,3,3,3,3 @ 80% 1RM, Climbing)

After Party

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP of:

21 Wall Balls (30/20)

15 Toes To Bar

9 Burpee Push-Ups

[Scale 1]:

Wall Ball (20/10)

[Scale 2]:

Wall Ball (14/10)

Knee Tucks

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