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

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Skills Practice

Metcon (No Measure)

10 Min. For Quality:

350m Row

25’ Handstand Walk

25’ Crab Walk

[Scaling]:

Handstand Walk Attempts or High Butt Bear Crawl

Strength

Every 2 Mins. Complete a set of Power Snatches.

Set 1: 3 @ 75% 1rm

Set 2: 3 @ 80% 1rm

Set 3: 3 @ 85% 1rm

—

Set 4: 2 @ 90% 1rm

Set 5: 2 @ 93% 1rm

—

Set 6: 1 @ 96% 1rm

Set 7: 1 @ 98% 1rm

Set 8: PR @ 101% 1rm

Hang Power Snatch (Record Heaviest 3)

Hang Power Snatch (Record Heaviest 2)

Hang Power Snatch (Record Heavy Single)

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Eagle Pose / Side

1 Min. Dragon Pose / Side