Announcements
Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Warm-Up
A.): Metcon (No Measure)
4 Sets for QUALITY of:
25 Hollow Rocks
:30 Handstand Hold
B.): Power Snatch Technique (No Measure)
Workout of the Day
3-3-3-3-3-3-3,
Build to a 3RM Power Snatch in 7 climbing sets. Sets can be touch n’ go or you can drop and re-setup for each individual rep.
* 20 Minute Time Cap
3RM: Power Snatch
After Party
Metcon (Weight)
Strongman Skills Practice:
Stone to Shoulder
* Work with the stones progressively building to a heavy single. PRACTICE OUTSIDE and use the rubber mats provided by coaches to drop the stones on.