Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
3 Min. Max Distance Row
:90 Kettlebell Snatches (Right)
:90 Kettlebell Snatches (Left)
2 Min. Max Distance Row
:60 Kettlebell Snatch (Right)
:60 Kettlebell Snatch (Left)
1 Min. Max Distance Row
:30 Kettlebell Snatch (Right)
:30 Kettlebell Snatch (Left)
[Scaling]:
Choose a weight for kettlebell snatches that allows for good technique. Set goals on how many you do before you rest during each round. Do ONE ARM KETTLEBELL SWINGS to scale the movement.
Conditioning
6 Min. Time Cap.
Re-Test from 7.11.18
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
[Scale 1]:
30 Snatches (115/75)
[Scale 2]:
30 Hang Snatches (75/55)
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Pigeon Pose / Side
2 Min. Puppy Dog Pose