Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) On a Tabata Timer (:20 On, :10 Off) 4 Rounds of: Kip Swing Practice Dumbbell Snatches Then, 4 Rounds of: Dumbbell Good Morning Dumbbell Squat Hold Then, 4 Rounds of: Kip Swing Practice Dumbbell Cleans * You choose the weight. Use one dumbbell for all exercises, switch which hand is holding the weight each round. For the Good Morning hold the dumbbell by both ends on the chest. [Scale 1]: No Change [Scale 2]: If unable to kip, practice Scap Pull-Ups Conditioning 20 Minute Time Cap. Metcon (Time) 3 Rounds of: 5 Bar Muscle Ups 5 Snatches (155/105) Then, 3 Rounds of: 15 Deadlifts (155/105) 30 Air Squats Then, 3 Rounds of: 5 Bar Muscle Ups 5 Cleans (155/105) [Scale 1]: 5-10 Chest to Bar Pull-Ups Weight (135/95) No other changes. [Scale 2]: 10...
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