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

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Skills Practice

12 Minute EMOM of:

ODD: Barbell Complex (115/75) –

1 High Hang Squat Snatch +

1 Overhead Squat +

1 Hang Squat Snatch +

1 Overhead Squat

EVEN: 10 Lateral Burpees Over Bar

* No crawling over, open hips each rep.

* Record the weight used on the complex and time taken to complete Burpees each round.

ODD:: Snatch Skills Practice

1 High Hang Squat Snatch +

1 Overhead Squat +

1 Hang Squat Snatch +

1 Overhead Squat

(115/75)

[Scaling Suggestions]:

[Scale 1]:

Snatch Complex (75/55)

[Scale 2]:

Snatch Complex (55/35)

EVEN:: Metcon (6 Rounds for time)

10 Lateral Burpees Over Bar

* No crawling over, open hips each rep.

[Scaling Suggestions]:

[Scale 1]:

No Change

[Scale 2]:

8-10 Burpees (No Jump over Bar)

Workout of the Day

A.): Bells of Ireland (10 Rounds for reps)

5 Rounds of:

1 Minute MAX: Kettlebell Deadlifts (70/53)

1 Minute MAX: Push-Ups

* 1 Kettlebell / Hand to your side, not in front of you.

[Scaling Suggestions]:

[Scale 1]:

Kettlebell Deadlifts (53/45)

Push-Ups: No Change

[Scale 2]:

Kettlebell Deadlifts (45/35)

Box Push-Ups