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

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Skills Practice

Metcon (No Measure)

With a PVC Pipe,

20 Pass Throughs

10 Around the World / Side

20 Reverse Pass Through

Then,

Coach led Burgener Warm-Up & Snatch Technique Practice

Conditioning

18 Minute Time Cap.

RX Plus = Finish RX within 9 Minute Time Cap.

2018 Regionals Event 4 (Time)

2 Rounds of:

10 Snatches (175/125)

12 Burpees Over The Bar

Then,

2 Rounds of:

10 Snatches (115/75)

12 Burpees Over the Bar

[Scale 1]:

Weights (125/105) & (75/55)

[Scale 2]:

4 Rounds of:

10 Snatches (45/35)

6 Burpees

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Twisted Cross Pose / Side

1 Min. Bound Angle Pose / Side

1 Min. Half Saddle Pose / Side