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

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Skills Practice

Metcon (No Measure)

2 Sets of:

:30 Alternating Dumbbell Muscle Snatches

2 Sets of:

:30 Alternating Dumbbell Power Snatch

2 Sets of:

:30 Alternating Dumbbell Squat Snatch

* You choose the weight

Strength

A: 12 Minutes to build to a Challenging 3 or Practice.

B: A: 12 Minutes to build to a Challenging 1 or Practice.

A: Snatch Balance (Challenging 3)

B: Hang Snatch (Challenging 1)

Midline

Complete within 10-12 Minutes.

Rest long enough to ensure a max effort on each set.

Metcon (3 Rounds for time)

On Rings,

Forward Leaning Rest:

Complete 3 Max Effort Sets. Record the times for all 3.