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Sunday 033119

31
Mar

Sunday 033119

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

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πŸ€ΈπŸΌβ€β™‚οΈ SKILLS PRACTICE

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

πŸ”₯ 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]:

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