Announcements

Next Bring a Friend Day – Saturday, May 16th. Any Class on the Schedule.

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

View Public Whiteboard

Warm-Up

Metcon (No Measure)

Skill Transfer Exercises,

3 Sets of 5 Reps:

Snatch Grip Push Press

Overhead Squat

Press Under

Heaving Snatch Balance

Snatch Balance

* Perform 2 Sets with PVC then 1 Set with the a Barbell.

Then

Hang Snatch Technique Practice

Strength

* 12 Minutes to build to a challenging single rep.

1 x 1: Hang Snatch

Workout of the Day

Commando (Time)

20 Burpees

20 Hang Squat Snatch (135/95)

20 Bar Muscle Up

20 Hang Squat Snatch (135/95)

20 Burpees

* 20 Minute Time Cap