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24
Mar

Sunday 032518

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

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Skills Practice

A: Coach led, 3 sets of the Burgener Warm-Up and Skill Transfer exercises each. 5 reps per movement.

B: 15 Minutes to practice the 3-Position Pausing Power Snatch.

C: If you lift a PR on the Power Snatch or have no numbers in WODify record the weight lifted under sections B and C.

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: 3-Position Pausing Power Snatch

Position 1: Floor,

Pause in the set-up position for :5.

Position 2: Knees,

Pause with the barbell at the knees for :5.

Position 3: Power Position,

Pause at the hips (power position) for :5.

Perform a power snatch after the last pause. All pauses are done in sequence without putting the barbell down.

Add weight as long as technique is maintained.

C: Power Snatch

Conditioning

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
[Scale 1]:

75 Power Snatches (55/35)

[Scale 2]:

75 Alternating Dumbbell Snatches (25/15)


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