Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard π€ΈπΌββοΈ SKILLS PRACTICE πΉ The Burgener Warm-Up: 5 Down nβ Finish 5 Elbows High nβ Outside 5 Muscle Snatch 5 Snatch Lands (2″ 4″ 6″) 5 Snatch Drops πΉ With a Barbell, Snatch from Hips Technique ππΌββοΈ STRENGTH Squat Snatch from Hips (High Hang) 8 mins. each, 3-2-1 as heavy as possible. High-Hang Snatch (3RM) High-Hang Snatch (2RM) High-Hang Snatch (1RM) π§πΌββοΈ ROMWOD Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 2 Min. Puppy Dog Pose 2 Min. Squat Hold
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