Sunday 070917

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

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* Complete within 10 Minutes.

Metcon (No Measure)

4 Sets for Quality of:

4 Windmills / Side*

:20 Inactive Hang

:20 Active Hang

* You pick the weight.


Kettlebell Snatch Technique Practice

Workout of the Day

* 12 Minute Time Cap

Metcon (Time)

21-15-9 of:

Kettlebell Snatch (Right) (53/35)

Kettlebell Snatch (Left) (53/35)


[Scale 1]:

Kettlebell (45/30)

15-12-9 on the Pull-Ups if needed.

[Scale 2]:

21-15-9 of:

One Arm Kettlebell Swings (Right) (35/26)

One Arm Kettlebell Swings (Left) (35/26)

Barbell Pull-Ups


A: Gently roll out the forearms for 1-2 minutes per side.

B: 5 WGS per Side.

A: LAX Ball in Forearms (No Measure)

B: World’s Greatest Stretch (No Measure)

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