Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
A: Coach led Snatch Skills as an extended warm-up / skills session.
B: Then spend 15 Minutes working on the Power Snatch Complex. Build to a heavy weight or practice technique. Use this time to determine what type of Power Snatch you will do in the WOD.
A: 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
B: Power Snatch + Hang Power Snatch (Go Heavy or Practice Technique)
1 Power Snatch +
1 Hang Power Snatch
Workout of the Day
* 8 Minute Time Cap
Randy (Time)
For Time:
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
RX Weights (75/55)
[Scale 1]:
No Change
[Scale 2]:
Hang Power Snatch (55/35)