Monday 012819

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

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Skills Practice

5 Slow Overhead Squats (Bar)

2 Mins. Barbell Achilles Tendon Stretch

5 Slow Overhead Squats (Bar)

* Hold the last OHS for :10 on each set.


Squat Snatch, Squat Clean and Jerk Review


24 Mins. to work on The OLY Total.

**RECORD individual lifts first, then log the total.

Snatch (Record best Squat Snatch here.)

Clean and Jerk (Record best squat clean and jerk here)

Olympic Lifting Total (Total Weight)

Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)


Metcon (AMRAP – Rounds and Reps)

12 Min. AMRAP of:

1 Squat Snatch (155/105)

3 Squat Clean and Push Jerks (155/105)

30 Double Unders

[Scale 1]:

1 Hang Squat Snatch (125/85)

3 Hang Squat Clean and Push Jerk (125/85)

30 Double Unders

[Scale 2]:

Hang Squat Snatch (75/55)

Hang Squat Clean and Push Jerk (75/55)

30 Single Unders

* Catch in power and ride down to squat if needed.


Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Mins. Puppy Dog Pose

2 Mins. Bound Angle Pose

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