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Sunday 042119

21
Apr

Sunday 042119

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

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๐Ÿคธ๐Ÿผโ€โ™‚๏ธ SKILLS PRACTICE

๐Ÿ”น BURGENER WARM-UP,

2 Sets w/ PVC:

1. Down & “Finish”

2. Elbows High & Outside

3. Muscle Snatch

4. Snatch Landsโ€”2″, 4″, 6″

5. Snatch Drops

๐Ÿ”น SKILL TRANSFER EXERCISES,

2 x 5 Each w/ Barbell:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance w/o Dip

5. Snatch Balance w/ a Dip

๐Ÿ”น Snatch Practice

w/ Barbell (Hips, Knees, Below Knees)

๐Ÿ”ฅ CONDITIONING

15 Min. Time Cap.

Record a time of 15:00 if you donโ€™t finish and type the total reps completed in the comments.

2019 Rogue Invitational – Online Qualifier WOD 3 (Time)

15 Squat Snatches (115/75)

15 Chest to Bar Pull Ups

20 Lateral Box Jump Over (24/20)

12 Squat Snatches (135/95)

15 Chest to Bar Pull Ups

20 Lateral Box Jump Over (24/20)

9 Squat Snatches (155/105)

15 Chest to Bar Pull Ups

20 Lateral Box Jump Over (24/20)

6 Squat Snatches (185/125)

15 Chest to Bar Pull Ups

20 Lateral Box Jump Over (24/20)

3 Squat Snatches (225/145)

15 Chest to Bar Pull Up

20 Lateral Box Jump Over (24/20)

[SCALING]:

๐Ÿ”น WEIGHT: Aim for consistent good technique. Choose wt. that allows for the squat. Scale to the hang and keep the weight the same for all sets if needed.

-or-

Make smaller jumps, example: 75-95-105-115-135.

๐Ÿ”น C2B PULL-UPS: Chin over the bar or tough ring rows. Reduce reps to complete in 1 to 2 sets each round.

๐Ÿ”น BOX: Regular Box Jumps or jump overs. Reduce height if needed.

๐Ÿง˜๐Ÿผโ€โ™€๏ธ ROMWOD

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Extended Arm Lizard Pose / Side

2 Min. Seal [Sphinx] Pose