Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🤸🏼♂️ SKILLS PRACTICE
🔹 One Arm Burgener Warm-Up
5 Down and Up
5 Elbows High and Outside
5 One Arm Muscle Snatch
2 Snatch Lands each (2″, 4″, 6″)
* Perform once per side
🔹 12 Mins. to go HEAVY:
One Arm Hang (Knees) Power Snatch
* Only weights lifted on both sides count. Note other weights in the comments.
One Arm Hang Power Snatch (Barbell)
🔥 CONDITIONING
10 Min. Time Cap.
Strict Fran (Time)
21-15-9 of:
Thrusters (95/65)
Strict Pull-Ups
[SCALING]:
🔹 WEIGHT: Reduce to go unbroken or close. Use dumbbells if needed (25/15 per hand)
🔹 PULL-UPS: Tough barbell pull-ups or ring rows.
🔹 VOLUME: Reduce the reps on one or both movements to keep the intensity high. Examples: 15-12-9 or 12-9-6.
🧘🏼♀️ ROMWOD
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Thread the Needle Pose / Side
1 Min. Pigeon Pose / Side