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 Minutes x 7:
3 Hang Snatch @ 70% 1RM, Climbing
[Scale 1]:
3 Hang Snatch @ 70% 1RM, Across
[Scale 2]:
3 Hang Snatch @ Moderate Weight
Hang Snatch (7 x 3 @ 70% 1RM, Climbing)
After Party
* 8 Minute Time Cap
Metcon (Time)
100 Lateral Burpee Over the Bar
[Scale 1]:
70 Lateral Burpee Over the Bar
[Scale 2]:
50 Lateral Burpees (Find a line on the floor to jump over laterally).