Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
2 Sets,
The Burgener Warm-Up:
Down and Up x 5
Elbows High and Outside x 5
Muscle Snatch x 5
Snatch Land x 5
Snatch Drop x 5
High Hang (Power Position) Squat Snatch x 5
Then,
10 Mins. to build to a heavy High Hang Squat Snatch
High-Hang Snatch (Record Heavy Single Here)
Conditioning
Cindy, Strict! (AMRAP – Rounds and Reps)
5 Strict Pull-Ups
10 Push Ups
15 Air Squats
[Scale 1]:
3 to 5 Strict Pull-Ups
7 to 10 Push Ups
* Choose a number of reps that can be done in no more than 2 sets and with good technique.
15 Air Squats
[Scale 2]:
5-10-15 Reps
Ring Rows or Barbell Pull-Ups
Box or Segmented Push Ups
Air Squats
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Eagle Pose / Side*
* Sit in Toe Saddle Pose
1 Min. Low Dragon Pose / Side