Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Strength
A: Hang Power Snatch (3-Rep MAX in 7 Minutes)
B: Hang Power Snatch (2-Rep MAX in 7 Minutes)
C: Hang Power Snatch (1-Rep MAX in 7 Minutes)
Workout of the Day
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP of:
3 Hang Power Snatch (115/75)
3 Burpee Over the Bar
30 Double Unders
6 Hang Power Snatch (115/75)
6 Burpee Over the Bar
30 Double Unders
9 Hang Power Snatch (115/75)
9 Burpee Over the Bar
30 Double Unders
…Continue adding 3 reps to the Hang Power Snatches and Burpees every round.
[Scale 1]:
Hang Power Snatch (95/65)
Burpees – No Change
20-30 Double Unders
[Scale 2]:
Hang Power Snatch (75/55)
Burpees w/ Step Over Bar
20-30 Double Under Attempts or 60 Single Unders