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

Burgener warm up – see videos below (courtesy of CrossFit Weightlifting Seminar Staff)

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 8 Apr

Always a fun day when we let our hair down and go heavy on our Oly lifts!  Regardless if you hit a new 1RM, have fun going for the heavy weights! MOVE SOME WEIGHT!!!       Need to get hyped?  Check out Christine Middleton and Anthony Davis tossing up BIG WEIGHT at the Granite Games (Video courtesy of The CrossFit Games).






Cool Down:

Oly Wall Stretch – 2 min

Video courtesy of Albany CrossFit


Banded OH stretch – 2 min per side


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