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

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Strength

Every 2:30 x 5 of:

3 Hang Power Snatch @ 70% 1rm, Climbing

[Scale 1]:

3 Hang Power Snatch @ 70% 1rm, Across

[Scale 2]:

3 Hang Power Snatch @ Build up to 70% or use a challenging weight across.

Hang Power Snatch (5 x 3 @ 70% 1rm, Climbing)

Conditioning

10 Minute Time Cap.

Metcon (Time)

5 Rounds of:

15 Dumbbell Snatches (50/35)

15 Burpees

[Scale 1]:

12 Dumbbell Snatches (35/20)

12 Burpees

[Scale 2]:

10 Dumbbell Snatches (25/15)

10 Squat Thrust