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1
Oct

Tuesday 100218

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

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Skills Practice

3 Sets of the Burgener Warm-Up w/ PVC

2 Sets of Skill Transfer Exercises w/ Bar

then,

Snatch Position Practice w/ Bar

Strength

Every 2 Mins. x 6:

2 Squat Snatches @ 70-75% 1rm, Climbing

* If you scale to Power Snatches record the weight under the Power Snatch Section.

Snatches do not have to be unbroken, but the time between lifts should be minimal.

[Scale 1]:

2 Squat Snatches @ 70-75% 1rm, Across

[Scale 2]:

2 Snatches (Squat or Power) @ Moderate Weight

A: Snatch

B: Power Snatch

Conditioning

5 Min. Time Cap.

Metcon (Time)

50 Burpees Over the Bar

[Scale 1]:

No Change

[Scale 2]:

35 Burpees Over the Bar or Regular Burpees

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