Friday 020819

Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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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


10 Mins. to build to a heavy High Hang Squat Snatch

High-Hang Snatch (Record Heavy Single Here)


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


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

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