Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
On the Minute x 9:
Min 1: 8 Kettlebell Snatches (Right)
Min 2: 8 Kettlebell Snatches (Left)
Min 3: 10 Squat Therapy
* Record the heaviest weight used on the snatches.
[Scaling]:
Choose a weight that can be done unbroken with good technique. Do one arm swings to scale snatches.
Kettlebell Snatch
Conditioning
Metcon (AMRAP – Rounds and Reps)
20 Min. AMRAP of:
15 Strict Pull-Ups
30 Push Ups
45 Air Squats
[Scale 1]:
20 Min. AMRAP of:
7 to 10 Strict Pull-Ups (2 Sets)
15 to 20 Push-Ups (3 Sets)
25 to 30 Air Squats (1 Set)
Choose a rep number that allows for good technique and pull-ups completed in about the number of sets listed next to the exercises.
[Scale 2]:
20 Min. AMRAP of:
10 Barbell Pull-Ups or Ring Rows
15 Push-Ups to a Box or Ballistic Block
20 Air Squats
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. Archer Pose / Side
* Sit in Toe Saddle