Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
3 Sets of 5, each exercise, PVC then barbell.
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
Every 2 Minutes x 5 of:
3 Hang Power Snatches @ 80% 1rm, Climbing
* Record heaviest weight lifted.
[Scale 1]:
3 Hang Power Snatches @ 80% 1rm, Across
[Scale 2]:
3 Hang Power Snatches @ Moderate Weight or Build up to 80% 1rm
Hang Power Snatch (5 x 3 @ 80% 1rm, Climbing)
Midline
Metcon (AMRAP – Reps)
Tabata
(:20 On, :10 Off x 16)
Tuck Ups
Ring L-Sit Hold
Sprinter Sit-Ups
Chin Over the Bar Hold
* Every :4 counts as a rep on holds.
[Scale 1]:
Ring Support Hold
No other changes.
[Scale 2]:
Tuck Ups
Ring Knee Tuck Hold or Box L-Sit/Tuck
Chin
Sprinter Sit-Ups
Chin Over Barbell Hold