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

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🤸🏼‍♂️ SKILLS PRACTICE

🔹 The Burgener Warm-Up:

5 Down n’ Finish

5 Elbows High n’ Outside

5 Muscle Snatch

5 Snatch Lands (2″ 4″ 6″)

5 Snatch Drops

🔹 With a Barbell,

Snatch from Hips Technique

🏋🏼‍♂️ STRENGTH

Squat Snatch from Hips

(High Hang)

8 mins. each,

3-2-1 as heavy as possible.

High-Hang Snatch (3RM)

High-Hang Snatch (2RM)

High-Hang Snatch (1RM)

🧘🏼‍♀️ ROMWOD

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Min. Puppy Dog Pose

2 Min. Squat Hold