Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🤸🏼♂️ SKILLS PRACTICE
🔹 The Burgener Warm-Up:
2 Sets w/ PVC,
Down and Up
Elbows High and Outside
Muscle Snatch
Snatch Drops (2, 4, 6″)
Snatch Lands
🔹 Skills Transfer Exercises
2 Sets w/ Barbell,
Snatch Grip Push Press
Overhead Squats
Heaving Snatch Balance (Squat Stance)
Snatch Balance (No Dip)
Snatch Balance (Full)
🔹 Snatch Technique
🔥 CONDITIONING
20 Min. Time Cap.
Doubles and OLY (Time)
50 Double Unders
5 Squat Snatch
50 Double Unders
4 Squat Snatch
50 Double Unders
3 Squat Snatch
50 Double Unders
2 Squat Snatch
* Increase snatch weight each round.
Men: 185-205-225-245 lb.
Ladies: 135-145-155-165 lb.
[SCALING]:
🔹 DU: Reduce to 25 to 35 reps, or perform 50 to 75 Single Unders.
🔹 SNATCH: Scale to the hang.
🔹 WEIGHTS: Keep the weight the same for all sets and focus on successful reps. 95/65 or 75/55.
Or, start low and increase the weight each set.
Men: 95-105-115-125 or 135-145-155-165 lb.
Ladies: 55-65-75-85 or 95-100-105-110 lb.
Keep the same barbell weight for all rounds (65/45). Focus on squatting each rep.
🧘🏼♀️ ROMWOD
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
2 Min. Puppy Dog Pose
1 Min. Eagle Pose / Side*
* Sit in Toe Saddle