Announcements

The following classes are canceled this week.
Please plan workouts accordingly.

Tuesday: Gymnastics @ 5:00PM, WOD @ 8:30PM.
Wednesday: Barbell Club @ 6:00PM
Friday: WOD @ 5:00pm, 6:00pm

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

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Warm-Up

Quick Group Dynamic (No Measure)

Skills Practice

A.): 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)

* Use a Barbell for both Sets.

B.): 3 Position Snatch (No Measure)

Positions:

– Power Position (High Hang)

– Above Knees (Hang)

– Below Knees (Mid-Shin)
3 Sets of 3 Reps for QUALITY

* Adding Weight is Optional.

1 Rep = 1 High Hang, 1 Hang, 1 Mid-Shin Snatch.

Set 1 is Coach led – then complete the second two sets on your own.

Workout of the Day

I Feel The Need….The Need For Speed! (AMRAP – Rounds and Reps)

12 Minute AMRAP of:

10 Squat Snatch (135/95)

20 Box Jumps (24/20)