Sunday 032518

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

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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)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


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


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)

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