Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Complete 3 Sets of both the Burgener Warm Up and Skill Transfer Exercises. 5 reps each exercise. Start with PVC and progress to bars. 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 Strength 20 Minutes to find a new 1rm Snatch. [Scale 1]: No Change [Scale 2]: Hang Snatch Snatch (1-Rep MAX) Conditioning 7 Minute Time Cap. Metcon (Time) 100 Lateral Burpees Over the Bar * Get full hip extension on the burpee / jump. Crawling or low hopping over doesn’t count. [Scale 1]: 75 Lateral Burpees Over the Bar [Scale...
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