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27
Dec

Friday 122818

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

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Skills Practice

Snatch Skill Transfer Exercises (No Measure)

2 Sets of:

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)

* Set 1 with PVC, Set 2 with a Barbell.

Conditioning

Metcon (AMRAP – Rounds and Reps)

15 Min. AMRAP of:

7 Squat Snatches (165/110)

14 Ring Dips

[Scale 1]:

15 Min. AMRAP of:

7 Squat Snatches (135/95)

14 Ring or Matador Dips

[Scale 2]:

15 Min. AMRAP of:

7 High Hang Squat Snatches (95/65)

14 Matador Dips, Scaled Ring Dips, or Push-Ups

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Twisted Cross Pose / Side

1 Min. Thread the Needle Pose / Side

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