Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep

Spiderman Lunge with Hamstring Stretch (No Measure)

Function Strength

4×4: Front Squat

Sport Strength

1×1: Snatch Grip Push Press

1×1: High-Hang Snatch

Function WOD

Lambada (Function) (Time)

15 Push Press (135/95)

100 Double-Unders

12 Push Press (135/95)

100 Double-Unders

9 Push Press (135/95)

100 Double-Unders

6 Push Press (135/95)
* 20 Minute Time Cap

Sport WOD

Lambada (Sport) (Time)

15 Power Snatches (155/105)

100 Double-Unders

12 Power Snatches (155/105)

100 Double-Unders

9 Power Snatches (155/105)

100 Double-Unders

6 Power Snatches (155/105)
* 20 Minute Time Cap

* RX Plus: Increase weight every round of Power Snatches (135/95), (155/105), (185/135), (205/145)

Injury Prevention

Calf Stretching (No Measure)