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

View Public Whiteboard

Strength

15 Minutes to build to a heavy a weight possible.

Pause :5 in the catch position (knees bent, arms locked out) on each rep.

Paused Power Snatch

Conditioning

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP of:

5 Power Snatches (95/65)

3 Bar Muscle Ups

[Scale 1]:

20 Minute AMRAP of:

5 Power Snatches (75/55)

1 Bar Muscle Up

[Scale 2]:

20 Minute AMRAP of:

5 Hang Power Snatches (45/35)

5 Ring Rows

5 Push-Ups