Hype Video for today

Video courtesy of Frankie Chavez.  If this don’t get you ready to lift, I don’t know what will.


250M Row

Spider-Man lunge 30’

Inchworm 30’

Duck walk 30’

Crab walk 30’

One-leg RDL to kick 30’

20 arm circles

20 over and backs

Snatch warm up: See videos below, courtesy of CrossFit Weightlifting Staff.  Two different angles of the Burgener Warmup) – perform 3 reps at each position

C&J w/u (before C&J): With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, front squats, high hang squat clean, squat clean from knee, press, push press, push jerk   



20 Min to est 1RM Snatch

20 Min to est 1RM Clean & Jerk


Compare to 3 Dec2020

Time to see how honing technique over the past 9+ weeks has worked for us.  Trust in your technique and see what you can move! The complexes we did this cycle should allow you to handle some heavy weight under tension. MOVE SOME WEIGHT!!!



Cool Down:

Oly Wall Stretch – 2 min

Video courtesy of Albany CrossFit


Banded OH stretch – 2 min per side

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