Monday 072015


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

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A.): Metcon (No Measure)

4 Sets for QUALITY of:

25 Hollow Rocks

:30 Handstand Hold

B.): Power Snatch Technique (No Measure)

Workout of the Day


Build to a 3RM Power Snatch in 7 climbing sets. Sets can be touch n’ go or you can drop and re-setup for each individual rep.

* 20 Minute Time Cap

3RM: Power Snatch

After Party

Metcon (Weight)

Strongman Skills Practice:

Stone to Shoulder

* Work with the stones progressively building to a heavy single. PRACTICE OUTSIDE and use the rubber mats provided by coaches to drop the stones on.