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

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Strength

* Practice squat snatches for 15 minutes. Build to a challenging weight if technique is proficient.

Snatch (Challenging Single)

Workout of the Day

* 16 Minute Time Cap

Metcon (Time)

3 Rounds of:

250m Row

12 Squat Snatch (64/45)

21 Push Press

[Scale 1]:

No Change

[Scale 2]:

3 Rounds of:

250m Row

9 Squat Snatch (45/35)

15 Push Ups

* Please use 15 and 25 lbs. bars with 10 lbs. plates to build lighter weights. If using an empty bar scale to hang squat snatches.