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Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Warm-Up
A.): 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.
B.): Snatch Technique (No Measure)
3 Position Snatch w/ Barbell
Positions:
– Power Position (High Hang)
– Above Knees (Hang)
– Below Knees (Mid-Shin)
Workout of the Day
* 20 Minute Time Cap
[Scaling Suggestions]:
[Scale 1]:
Snatch 1,1,1,1,1,1,1
* Warm up to 80% 1RM for Set 1. Go for a personal record around set 5 or 6.
[Scale 2]:
Snatch 3,3,3,3,3,3,3
* Increase the repetitions for more practice and focus on technique. The weight does not matter here, keep it light. This is not a 3RM.
7 x 1: Snatch
After Party
* 5 Minute Time Cap
[Scaling Suggestions]:
[Scale 1]:
35 Burpees!
[Scale 2]:
50 Squat Thrust (Burpees without lowering to the ground).
50 Burpees! (Time)
50 Burpees!