Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Snatch Skill Transfer Exercises (No Measure)
2 Sets of:
5 Snatch Grip Push Press (Behind the Neck)
5 Overhead Squat
5 Heaving Snatch Balance (From Squat Stance)
5 Snatch Balance with No Dip (Jumping Stance)
5 Snatch Balance (Jumping Stance with Dip)
* Set 1 with PVC, Set 2 with a Barbell.
Conditioning
Metcon (AMRAP – Rounds and Reps)
15 Min. AMRAP of:
7 Squat Snatches (165/110)
14 Ring Dips
[Scale 1]:
15 Min. AMRAP of:
7 Squat Snatches (135/95)
14 Ring or Matador Dips
[Scale 2]:
15 Min. AMRAP of:
7 High Hang Squat Snatches (95/65)
14 Matador Dips, Scaled Ring Dips, or Push-Ups
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Twisted Cross Pose / Side
1 Min. Thread the Needle Pose / Side