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

Skills Practice

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Strength

15 Minutes to build to a challenging weight.

* All reps are with a full squat and done without dropping the bar for the weight to count.

High Hang Snatch Complex (Full Squat Each Rep.)

3 High Hang Snatch

Workout of the Day

10 Minute Time Cap.

Metcon (Time)

21-15-9 of:

Medball Clean to Wall Ball (30/20)

Dumbbell Snatch (50/35)

[Scale 1]:

MBC Wall Ball (20/14)

Dumbbell Snatch (45/30)

[Scale 2]:

MBC Wall Balls (14/10)

Dumbbell Snatch (40/20)