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11
Feb

Tuesday 021219

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

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Skills Practice

On the Minute x 9:

Min 1: 8 Kettlebell Snatches (Right)

Min 2: 8 Kettlebell Snatches (Left)

Min 3: 10 Squat Therapy

* Record the heaviest weight used on the snatches.

[Scaling]:

Choose a weight that can be done unbroken with good technique. Do one arm swings to scale snatches.

Kettlebell Snatch

Conditioning

Metcon (AMRAP – Rounds and Reps)

20 Min. AMRAP of:

15 Strict Pull-Ups

30 Push Ups

45 Air Squats

[Scale 1]:

20 Min. AMRAP of:

7 to 10 Strict Pull-Ups (2 Sets)

15 to 20 Push-Ups (3 Sets)

25 to 30 Air Squats (1 Set)

Choose a rep number that allows for good technique and pull-ups completed in about the number of sets listed next to the exercises.

[Scale 2]:

20 Min. AMRAP of:

10 Barbell Pull-Ups or Ring Rows

15 Push-Ups to a Box or Ballistic Block

20 Air Squats

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. Archer Pose / Side

* Sit in Toe Saddle

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