Wednesday 040517

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

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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)


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

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)

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