Announcements
[WEEKDAY SCHEDULE]
8:30 AM – https://zoom.us/j/262806413
NOON – https://zoom.us/j/364492400
5:30 PM – https://zoom.us/j/359115363
[SATURDAY & SUNDAY SCHEDULE]
10 AM – https://zoom.us/j/216528666
🙂
Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🏠 AT HOME WORKOUT
WARM-UP:
1 Round:
:30 Alternating Spider-Man Lunges
1 Push-Up
:30 Mountain Climbers
2 Push-Ups
:30 Upward/Downward Dog
3 Push-Ups
:30 Frog Hops
4 Push-Ups
:30 Slow Burpees
5 Push-Ups
…
DB Warm-Up:
:20 1-Arm Deadlift (from between feet) /SIDE
:20 1-Arm High Pulls /SIDE
:20 1-Arm Hang Power Cleans /SIDE
:20 1-Arm Strict Press /SIDE
…
PRACTICE:
1 Round:
6 Alternating DB Power Snatches
6 Push-ups
6 Alternating DB Hang Clean and Jerks
6 Burpees
Metcon (Time)
“Opposite Day”
30-20-10:
Alternating DB Power Snatches
Push-ups
Directly Into…
10-20-30:
Alternating DB Hang Clean and Jerks
Burpees
SCALING:
…
ALTERNATING DB POWER SNATCHES: Odd object snatches, Barbell Power Snatches (95/65), Slam Balls.
…
ALTERNATING DB HANG CLEAN AND JERKS: Odd Object Hang Clean and Jerks, Barbell Hang Clean and Jerks (95/65), Kettlebell Swings.
…
PUSH-UPS: Off knees, to box or couch, Reduce reps: 21-15-9.
…
BURPEES: Squat Thrust, Reduce reps: 21-15-9.