Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Complete 3 Sets of both the Burgener Warm Up and Skill Transfer Exercises.
5 reps each exercise. Start with PVC and progress to bars.
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Strength
20 Minutes to find a new 1rm Snatch.
[Scale 1]:
No Change
[Scale 2]:
Hang Snatch
Snatch (1-Rep MAX)
Conditioning
7 Minute Time Cap.
Metcon (Time)
100 Lateral Burpees Over the Bar
* Get full hip extension on the burpee / jump. Crawling or low hopping over doesn’t count.
[Scale 1]:
75 Lateral Burpees Over the Bar
[Scale 2]:
50 Lateral Burpees Over the Bar