Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🤸🏼♂️ SKILLS PRACTICE
🔹 BURGENER WARM-UP,
2 Sets w/ PVC:
1. Down & “Finish”
2. Elbows High & Outside
3. Muscle Snatch
4. Snatch Lands—2″, 4″, 6″
5. Snatch Drops
🔹 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
🔹 Snatch Practice
w/ Barbell (Hips, Knees, Below Knees)
🔥 CONDITIONING
15 Min. Time Cap.
Record a time of 15:00 if you don’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]:
🔹 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.
🔹 C2B PULL-UPS: Chin over the bar or tough ring rows. Reduce reps to complete in 1 to 2 sets each round.
🔹 BOX: Regular Box Jumps or jump overs. Reduce height if needed.
🧘🏼♀️ 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