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

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Skills Practice

Metcon (No Measure)

4 Sets of:

:30 Calorie Bike

Rest :10

:30 Overhead Squat

Rest :10

:30 Sots Press

Rest :10

* Start with PVC and progress to and empty bar and weights if possible.

[Scaling]:

If unable to do the Sots Press scale to a standing behind the neck snatch grip press.

Conditioning

20 Min. Time Cap.

Doubles and OLY (Time)

50 Double Unders

5 Squat Snatch

50 Double Unders

4 Squat Snatch

50 Double Unders

3 Squat Snatch

50 Double Unders

2 Squat Snatch

* Increase snatch weight each round.

Men: 185-205-225-245 lb.

Ladies: 135-145-155-165 lb.

[Scale 1]:

35 Double Unders each round.

Men: 135-145-155-165 lb.

Ladies: 95-100-105-110 lb.

[Scale 2]:

50 to 100 Single Unders each round.

Keep the same barbell weight for all rounds (65/45). Focus on squatting each rep.

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Mins. Extended Arm Lizard Pose / Side