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Friday 051520

15
May

Friday 051520

Announcements

JOIN OUR ONLINE ZOOM CLASSES!

[WEEKDAY SCHEDULE]:

8:30 AM – Meeting ID: 262-806-413
– https://zoom.us/j/262806413

NOON – Meeting ID: 364-492-400
– https://zoom.us/j/364492400

5:30 PM – Meeting ID: 359-115-363
– https://zoom.us/j/359115363

[SATURDAY & SUNDAY SCHEDULE]

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

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

View Public Whiteboard

🏠 AT HOME WORKOUT

WARM-UP:



6 Mins. for Quality:

20 Single Unders

5 Push-up to Down Dog

20 Single Unders

10 Slow Air Squats



PRACTICE:

6-4-2:

DB Power Cleans

* 10 DU (20 Single Under) after each set

6-4-2:

DB Front Squats

* 10 DU (20 Single Under) after each set

Metcon (Time)

“90 Shiny”

21-15-9:

DB Power Cleans

50 Double Unders After Each Round

Directly Into…

21-15-9:

DB Front Squats

50 Double Unders After Each Round
*SCALING*



DOUBLE UNDERS: Reduce reps, 75 Single Unders, 25 Over-and-back DB Hops, 50 line hops, 25 Jumping Jacks.



FRONT SQUATS: Increase reps to 30-20-10 if you only have 1 DB or really light weight, Goblet Squats, Odd Object Squats, Barbell (95/65).



POWER CLEANS: Increase reps to 30-20-10 if you only have 1 DB or really light weight, Odd object cleans, Russian KB or DB swings, Barbell (95/65).