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Friday 060520

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

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🏠 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.