Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
4 Sets of:
:20 Overhead Squats*
Rest :10
:20 Pull-Ups
Rest :10
:20 Snatch Balance (No Dip)*
Rest :10
:20 Toes to Bar
Rest :10
[Scaling]:
Use a pvc pipe or barbell for the OHS and SN Balance. Use Ring Rows today to work both shoulders independently, Knee Tucks or Straight Leg Raises.
Conditioning
15 Min. Time Cap.
Metcon (Time)
21 Squat Snatches (75/55)
42 Push Ups
15 Squat Snatches (75/55)
30 Push Ups
9 Squat Snatches (75/55)
18 Push Ups
[Scale 1]:
Squat Snatches 21-15-9 (65/45)
Push-Ups 30-24-18
[Scale 2]:
High Hang (Power Position) Squat Snatches 15-12-9 (45/35) or Overhead Squats
Segmented Push-Ups 21-15-9
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