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

Strength

Build to as heavy a weight as possible in 15 Minutes.

Section A – Record Heaviest Complex Weight.

Section B – Record Best Power Snatch Weight.

Section C – Record Best Overhead Lunge Weight Completed With Both Legs.

A: Power Snatch + OH Lunge Complex

1 Power Snatch +

1 Overhead Lunge (Right) +

1 Overhead Lunge (Left)

B: Power Snatch

C: Overhead Lunge

A weight counts when you can perform 1 lunge with the right leg and 1 with the left before putting it down.

Conditioning

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP of:

5 Dumbbell Power Snatch (70/50)

10 Overhead Lunges (70/50)

1 Rope Climb (15′)

[Scale 1]:

10 Minute AMRAP of:

5 Dumbbell Power Snatch (55/35)

10 Overhead Lunges (55/35)

1 Rope Climb (10′)

[Scale 2]:

10 Minute AMRAP of:

5 Dumbbell Power Snatch (30/20)

10 Front Rack Lunges (30/20)

1 Rope Get-Up