Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
3 Sets of the Burgener Warm-Up w/ PVC
2 Sets of Skill Transfer Exercises w/ Bar
then,
Snatch Position Practice w/ Bar
Strength
Every 2 Mins. x 6:
2 Squat Snatches @ 70-75% 1rm, Climbing
* If you scale to Power Snatches record the weight under the Power Snatch Section.
Snatches do not have to be unbroken, but the time between lifts should be minimal.
[Scale 1]:
2 Squat Snatches @ 70-75% 1rm, Across
[Scale 2]:
2 Snatches (Squat or Power) @ Moderate Weight
A: Snatch
B: Power Snatch
Conditioning
5 Min. Time Cap.
Metcon (Time)
50 Burpees Over the Bar
[Scale 1]:
No Change
[Scale 2]:
35 Burpees Over the Bar or Regular Burpees