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Friday 041020

10
Apr

Friday 041020

Announcements

JOIN OUR ONLINE ZOOM CLASSES!

Zoom Nutrition Meeting,
SATURDAY 4/11 at NOON

Meeting ID: 208-761-582
Password: apple

[SATURDAY & SUNDAY SCHEDULE]

10 AM – Meeting ID: 216-528-666
https://zoom.us/j/216528666

🙂

Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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🏠 AT HOME WORKOUT

WARM-UP:

3 Rounds:

:30 Alternating Sampson Stretches

5 DB Strict Press / Side

10 Good Mornings (Hold DB to Chest)

15 Air Squats

SPECIFIC WARM-UP:

:20 Double Taps

:20 Jumping Jacks

:20 Single Unders

:20 Double Under Practice or Attempts

4 DB Deadlifts / Side

4 High Pulls / Side

4 Alternating Hang Power Snatches

4 Alternating Power Snatches

Metcon (AMRAP – Rounds and Reps)

“Hannah Banana”

18 Min. AMRAP:

10 Strict Toes to Bar

20 Alternating Dumbbell Power Snatches

60 Double Unders
SCALING:

Toes to Bar: Slow and controlled knee tucks or straight leg raises. V-Ups or Tuck Ups.

Power Snatches: If you have a weight that’s too heavy to snatch, do clean and jerk instead. Scale to the hang if needed for snatches.

Double Unders: Jumping Jacks, Double Taps, Reduce the reps, 100-120 Single Unders, mix in DU attempts.