Sunday 033119

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

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πŸ”Ή The Burgener Warm-Up:

2 Sets w/ PVC,

Down and Up

Elbows High and Outside

Muscle Snatch

Snatch Drops (2, 4, 6″)

Snatch Lands

πŸ”Ή 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)

πŸ”Ή Snatch Technique


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.


πŸ”Ή DU: Reduce to 25 to 35 reps, or perform 50 to 75 Single Unders.

πŸ”Ή SNATCH: Scale to the hang.

πŸ”Ή 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.

πŸ§˜πŸΌβ€β™€οΈ 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

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