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
Quick Group Dynamic (No Measure)
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)
– 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)