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Friday 052920

29
May

Friday 052920

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[WEEKDAY SCHEDULE]

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NOON – https://zoom.us/j/364492400

5:30 PM – https://zoom.us/j/359115363

[SATURDAY & SUNDAY SCHEDULE]

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

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🏠 AT HOME WORKOUT

WARM-UP:



2 Sets:

:30 Single Leg Glute Bridge /Side

:30 Front Plank

:30 Glute Bridge

:30 Air Squats

:30 Glute Bridge Walkouts

:30 Inchworm to Push-Up



DB PRACTICE:



10 1-Arm DB Deadlifts

10 1-Arm DB Russian Swings

10 1-Arm DB Goblet Squats

10 1-Arm DB Hang Squat Cleans

10 1-Arm DB Power Snatches

10 1-Arm DB Overhead Squats

Metcon (Time)

“eHarmony”

30 1-Arm DB Deadlifts

30 1-Arm DB Russian Swings

30 DB Goblet Squats

30 1-Arm Hang Squat Cleans

30 Alternating Power Snatches

30 1-Arm DB Overhead Squats

*On the Minute: 5 Burpees
SCALING:



Weight: Choose a weight that allows for 10 reps to be completed before resting.



Kettlebells: Use a KB if you have it for some or all exercises.



Barbell: Modify the swings to Sumo Deadlift High Pull. Use 95/65 or a weight that allows for 10 reps before resting.



DB Overhead Squat: Modify to front rack squats instead.



Burpees: Squat Thrust. Modify to 3 reps if 5 takes longer than 30 seconds.