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Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

Barbell Technique Drills (No Measure)

Review / Practice:

3 Positions for Power Snatch

3 Positons for Power Clean

Jerk

Strength

Choose A) or B) and build up to to a challenging single rep in 20 Minutes.

A): Power Snatch

B): Power Clean & Jerk

Metcon

Choose WOD A) or B)

A): Isabel (Time)

For Time: 30 Snatches, 135# / 95#
* 8 Minute Time Cap

B): Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
* 8 Minute Timer Cap

Injury Prevention

Calf Stretching (No Measure)

* 2 minute / Side against a wall.