Announcements
[OUTDOOR & ZOOM SCHEDULE]
Weekdays:
8:30 AM – https://zoom.us/j/262806413
5:30 PM – https://zoom.us/j/359115363
Saturdays:
9 AM – https://zoom.us/j/216528666
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Albany CrossFit – CrossFit
CROSSFIT
[WARM-UP]
:30 Sampson Lunges
:30 Spider-Man Lunges
:30 Bird Dogs
:30 Downward/Upward Dogs
:30 Good Mornings
:30 Romanian Deadlifts
:30 Lateral Squats
:30 Dead Bugs
:30 Back Squats
:30 Push Up to Downward Dog
:30 Strict Press
:30 Front Squats
[PRACTICE]
Power Clean Practice
Push Jerk Practice
1 Round:
4 Power Cleans
4 Front Squats
4 Push Jerks
Metcon (Time)
“Snickers”
30-20-10:
Power Cleans
Front Squats
Push Jerks
[SCALING]
WEIGHT: Choose a weight that allows for 30 unbroken on these exercises when fresh.
REPS: Modify to 21-15-9.
OBJECTS: Double DB, 1-Arm DB (Split Reps/SIDE if Heavy, Double Reps if light), KB (Russian Swings, Goblet Squats, 1-Arm Push Jerks Split/SIDE, Barbell (95/65).
After Party
Tabata (:20 On, :10 Off x 16)
Plank March
Glute Bridge March