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Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Metcon (No Measure)
Complete 3 Sets for Quality of:
* Use a PVC for all Sets n’ Reps.
5 Snatch Grip Push Press (Behind the Neck)
5 Overhead Squat
5 Heaving Snatch Balance (From Squat Stance)
5 Snatch Balance with No Dip (Jumping Stance)
5 Snatch Balance (Jumping Stance with Dip)
Workout of the Day
Snatch Balance 1-1-1-1-1-1-1
* Jumping Stance with Dip
(20 Minute Time Cap)
[Scale 1]: Keep the repetition scheme of 1-1-1-1-1-1-1. Do not go too heavy too early. Wait until set five before attempting a maximal weight.
[Scale 2]: Perform 2-2-2-2-2-2-2 repetitions focusing on technique. The weight does not matter as much as technique does. Focus on fast ARMS & fast FEET.
7 x 1: Snatch Balance
Metcon (AMRAP – Reps)
Tabata (:20 On, :10 Off, for 8 Rounds)
* Alternate Directions each round.