Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
A: Coach led, 3 sets of the Burgener Warm-Up and Skill Transfer exercises each. 5 reps per movement.
B: 15 Minutes to practice the 3-Position Pausing Power Snatch.
C: If you lift a PR on the Power Snatch or have no numbers in WODify record the weight lifted under sections B and C.
A: Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
B: 3-Position Pausing Power Snatch
Position 1: Floor,
Pause in the set-up position for :5.
Position 2: Knees,
Pause with the barbell at the knees for :5.
Position 3: Power Position,
Pause at the hips (power position) for :5.
Perform a power snatch after the last pause. All pauses are done in sequence without putting the barbell down.
Add weight as long as technique is maintained.
C: Power Snatch
Conditioning
8 Minute Time Cap.
Randy (Time)
For Time:
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
[Scale 1]:
75 Power Snatches (55/35)
[Scale 2]:
75 Alternating Dumbbell Snatches (25/15)
