Tuesday 043019

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

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πŸ”Ή Dumbbell Burgener Warm-Up,

2 x 5, each exercise per side:

Down & Up

Elbows High & Outside

Muscle Snatch

Snatch Lands (2″, 4″, 6″)

Snatch Drops

πŸ”Ή Barbell Snatch 3-Position Practice

πŸ”Ή Barbell Clean 3-Position & Push Jerk Technique

* After heavy snatch workout strip bars and warm-up clean and jerk.

πŸ‹πŸΌβ€β™‚οΈ STRENGTH

12 Mins. to build to a 1RM: Squat Snatch


12 Mins. to build to a 1RM Squat Clean & Jerk

Snatch (Record 1RM)

Clean and Jerk (Record 1RM)

Olympic Lifting Total (Total Weight)

Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)

πŸ§˜πŸΌβ€β™€οΈ ROMWOD

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Thread the Needle Pose / Side

1 Min. Pigeon Pose / Side

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