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

Strength

Complete a Set Every 2 Minutes:

Sets 1, 2 and 3: 3 High Hang Snatches @ 135/95, Across

Sets 4, 5 and 6: 2 Hang (from the knees) Snatches @ 155/105, Across

Sets 7, 8, 9, 10 and 11: 1 Snatch @ 165/115, Climbing

[Scale 1]:

3 High Hang Snatch @ 115/75, Across

2 Hang Snatch @ 125/85, Across

1 Snatch @ 135/95, Climbing

[Scale 2]:

3 High Hang Snatch @ 65/45, Across

2 Hang Snatch @ 75/55, Across

1 Snatch @ 95/65, Climbing

A: High-Hang Snatch (3 x 3 @ 135/95, Across)

B: Hang Snatch (3 x 2 @ 155/105, Across (From the Knees))

C: Snatch (5 x 1 @ 165/115, Climbing)

Workout of the Day

15 Minute Time Cap.

Metcon (Time)

21-15-9 of:

Single Arm Dumbbell Snatches (50/35)

Bar Muscle Ups

[Scale 1]:

21-15-9 of:

Single Arm Dumbbell Snatches (40/25)

Chest to Bar Pull-Ups

[Scale 2]:

21-15-9 of:

Single Arm Dumbbell Snatches (25/15)

Barbell Pull-Ups