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

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Warm-Up

Metcon (No Measure)

Complete 3 Sets for Quality of:

* Use a PVC for all Sets n’ Reps.

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)

Workout of the Day

Snatch Balance 1-1-1-1-1-1-1

* Jumping Stance with Dip

(20 Minute Time Cap)

[Scaling Suggestions]

[Scale 1]: Keep the repetition scheme of 1-1-1-1-1-1-1. Do not go too heavy too early. Wait until set five before attempting a maximal weight.

[Scale 2]: Perform 2-2-2-2-2-2-2 repetitions focusing on technique. The weight does not matter as much as technique does. Focus on fast ARMS & fast FEET.

7 x 1: Snatch Balance

After Party

Metcon (AMRAP – Reps)

Tabata (:20 On, :10 Off, for 8 Rounds)

Leg Circles

* Alternate Directions each round.