Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🤸🏼♂️ SKILLS PRACTICE
🔹 Burgener Warm-Up w/ PVC
🔹 Snatch Positions (Hips, Knees, Mid Shin) w/ Barbell
🔹 10 Mins. to go HEAVY:
Squat Snatch
Snatch
🔥 CONDITIONING
10 Min. Time Cap.
Squat Snatch Isabel (Time)
30 Squat Snatch (135/95)
[SCALING]:
🔹 WEIGHT: Reduce to maintain the squat and minimize missed reps.
🔹 SNATCH: Modify to a hang squat snatch for better technique. If needed power and then squat every rep.
🏥 RECOVERY
Full Body Foam Roll (No Measure)
Spend some quality time with the Foam Roller in or outside of class.
Perform 10-20 passes per for the following areas:
– Lats
– Upper Back
– Lower Back
– Quads
– Inner Thigh
– Hamstrings
– Glutes
– Calves