Monday 031819

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

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πŸ”Ή One Arm Burgener Warm-Up

5 Down and Up

5 Elbows High and Outside

5 One Arm Muscle Snatch

2 Snatch Lands each (2″, 4″, 6″)

* Perform once per side

πŸ”Ή 12 Mins. to go HEAVY:

One Arm Hang (Knees) Power Snatch

* Only weights lifted on both sides count. Note other weights in the comments.

One Arm Hang Power Snatch (Barbell)


10 Min. Time Cap.

Strict Fran (Time)

21-15-9 of:

Thrusters (95/65)

Strict Pull-Ups


πŸ”Ή WEIGHT: Reduce to go unbroken or close. Use dumbbells if needed (25/15 per hand)

πŸ”Ή PULL-UPS: Tough barbell pull-ups or ring rows.

πŸ”Ή VOLUME: Reduce the reps on one or both movements to keep the intensity high. Examples: 15-12-9 or 12-9-6.

πŸ§˜πŸΌβ€β™€οΈ ROMWOD

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Thread the Needle Pose / Side

1 Min. Pigeon Pose / Side

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