Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Snatch Skill Transfer Exercises (No Measure)
2 Sets of:
5 Snatch Grip Push Press (Behind the Neck)
5 Overhead Squat
5 Heaving Snatch Balance (From Squat Stance)
5 Snatch Balance with No Dip (Jumping Stance)
5 Snatch Balance (Jumping Stance with Dip)
* Set 1 with PVC, Set 2 with a Barbell.
Strength
* Build to a heavy / challenging single rep in 15 minutes.
Snatch Balance (Heavy Single)
Workout of the Day
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP of:
15 Dumbbell Snatches (50/35)
30 Double Unders
[Scale 1]:
15 Dumbbell Snatches (40/20)
20 Double Unders
[Scale 2]:
15 Dumbbell Snatches (30/15)
30 Single Unders