Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🤸🏼♂️ SKILLS PRACTICE
🔹 Dumbbell Burgener Warm-Up,
2 x 5, each exercise per side:
Down & Up
Elbows High & Outside
Muscle Snatch
Snatch Lands (2″, 4″, 6″)
Snatch Drops
🔹 Barbell Snatch 3-Position Practice
🔹 Barbell Clean 3-Position & Push Jerk Technique
* After heavy snatch workout strip bars and warm-up clean and jerk.
🏋🏼♂️ STRENGTH
12 Mins. to build to a 1RM: Squat Snatch
Then,
12 Mins. to build to a 1RM Squat Clean & Jerk
Snatch (Record 1RM)
Clean and Jerk (Record 1RM)
Olympic Lifting Total (Total Weight)
Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)
🧘🏼♀️ 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