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24
May

Friday 052518

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

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Skills Practice

3 Sets of 5, each exercise, PVC then barbell.

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

Every 2 Minutes x 5 of:

3 Hang Power Snatches @ 80% 1rm, Climbing

* Record heaviest weight lifted.

[Scale 1]:

3 Hang Power Snatches @ 80% 1rm, Across

[Scale 2]:

3 Hang Power Snatches @ Moderate Weight or Build up to 80% 1rm

Hang Power Snatch (5 x 3 @ 80% 1rm, Climbing)

Midline

Metcon (AMRAP – Reps)

Tabata

(:20 On, :10 Off x 16)

Tuck Ups

Ring L-Sit Hold

Sprinter Sit-Ups

Chin Over the Bar Hold

* Every :4 counts as a rep on holds.

[Scale 1]:

Ring Support Hold

No other changes.

[Scale 2]:

Tuck Ups

Ring Knee Tuck Hold or Box L-Sit/Tuck

Chin

Sprinter Sit-Ups

Chin Over Barbell Hold

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