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

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Warm-Up

A.): Metcon (No Measure)

1 x 20 Pass Throughs

Then

3 Sets for Quality of:

1 Minute: Russian Baby Maker

8 Overhead Squats

8 Snatch Balance

8 Hollow Rocks

8 Superman Rocks

B.): 3 Position Snatch (No Measure)

Positions:

– Power Position (High Hang)

– Above Knees (Hang)

– Below Knees (Mid-Shin)

Workout of the Day

* 10 Minute Time Cap

[Scaling Suggestions]:

[Scale 1]:

50 Squat Snatches (115/75)

[Scale 2]:

35 Squat Snatches (80/55)

Notes:

1.) For any scaling option, you want to choose a weight that allows you to perform 10 repetitions in a row before stopping.

2.) Scale to hang squat snatches if necessary.

Metcon (Time)

50 Squat Snatches (135/95)

Mobility

Couch Stretch (No Measure)