Tuesday 111417

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

Skills Practice

Burgener Warm-up (No Measure)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip


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)

Previous PostNext Post