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Sunday 121618

15
Dec

Sunday 121618

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

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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