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Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

Banded Shoulder Distraction with Squat Hold (No Measure)

1 x 15 / Side.

Skills

Snatch Technique (No Measure)

Drills by class coach.

Metcon

Golden Grahams (AMRAP – Reps)

AMRAP 12:

15 Snatches (95/65), 15 Box Jumps (24/20)

15 Snatches (95/65), 15 Box Jumps (24/20)

15 Snatches (95/65), 15 Box Jumps (24/20)

15 Snatches (95/65), 15 Box Jumps (24/20)

AMRAP Snatches (95/65) in Time Remaining.
RX Plus: Weight increases each set.

(75/55), (95/65), (115,80), (135/95) Then AMRAP of Snatches @ (155/105).

Injury Prevention

Banded Monster Walks (No Measure)

Spend some time working on your Glutes!

2 x 10 (Left to Right)

Then

2 x Gunslinger Walk across room and back. (Use Double).