Call Us: (518) 459.4444

26
Apr

Friday 042718

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

View Public Whiteboard

Skills Practice

Complete 3 Sets of both the Burgener Warm Up and Skill Transfer Exercises.

5 reps each exercise. Start with PVC and progress to bars.

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

Strength

20 Minutes to find a new 1rm Snatch.

[Scale 1]:

No Change

[Scale 2]:

Hang Snatch

Snatch (1-Rep MAX)

Conditioning

7 Minute Time Cap.

Metcon (Time)

100 Lateral Burpees Over the Bar

* Get full hip extension on the burpee / jump. Crawling or low hopping over doesn’t count.

[Scale 1]:

75 Lateral Burpees Over the Bar

[Scale 2]:

50 Lateral Burpees Over the Bar

Leave a Reply