Call Us: (518) 459.4444

23
May

Wednesday 052417

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

View Public Whiteboard

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 Minutes x 7:

3 Hang Snatch @ 70% 1RM, Climbing

[Scale 1]:

3 Hang Snatch @ 70% 1RM, Across

[Scale 2]:

3 Hang Snatch @ Moderate Weight

Hang Snatch (7 x 3 @ 70% 1RM, Climbing)

After Party

* 8 Minute Time Cap

Metcon (Time)

100 Lateral Burpee Over the Bar

[Scale 1]:

70 Lateral Burpee Over the Bar

[Scale 2]:

50 Lateral Burpees (Find a line on the floor to jump over laterally).

Leave a Reply