Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
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
Workout of the Day
Every 2:30 x 5:
3 Snatches @ 80% 1RM, Climbing
[Scale 1]:
3 Snatches @ 80% 1RM, Across
[Scale 2]:
3 Hang Snatches @ Weight that allows you to catch in the squat.
Snatch (3,3,3,3,3 @ 80% 1RM, Climbing)
After Party
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP of:
21 Wall Balls (30/20)
15 Toes To Bar
9 Burpee Push-Ups
[Scale 1]:
Wall Ball (20/10)
[Scale 2]:
Wall Ball (14/10)
Knee Tucks