Friday 042718

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

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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)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip


20 Minutes to find a new 1rm Snatch.

[Scale 1]:

No Change

[Scale 2]:

Hang Snatch

Snatch (1-Rep MAX)


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