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Friday 072420

24
Jul

Friday 072420

Announcements

[OUTDOOR & ZOOM SCHEDULE]

Weekdays:
8:30 AM – https://zoom.us/j/262806413
5:30 PM – https://zoom.us/j/359115363

Saturdays:
9 AM – https://zoom.us/j/216528666
.

Albany CrossFit – CrossFit

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CROSSFIT

[WARM-UP]

:30 Spider-Man Lunges

:30 Glute Bridges

:30 Shoulder Taps

:30 Reverse Inchworms (No Push-Up)

:30 Single Leg Glute Bridges /SIDE

:30 Mountain Climbers

:30 Jumping Jacks

:30 Glute Bridge Walkouts

:30 Push-up to Down Dog

[WEIGHT WARM-UP]

5 Good Mornings

5 Back Squats

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Rack Reverse Lunges

5 Push Press

* Do reps /SIDE or Goblet style if you have (1) free weight.

[PRACTICE]

Hang Clean Technique

Push Jerk Technique

1 Round:

6 Deadlifts

4 Hang Power Cleans

2 Push Jerks

🎖 HERO WOD


Timothy P. Davis

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
[SCALING]

WEIGHT: Choose a weight that allows for large unbroken sets.

DEADLIFTS: Substitute DB/KB Good Mornings as needed.

1 DB/KB: Perform reps /SIDE for each round. 5 Rounds of 24-18-12.

2 DB/KB: Use weights in both hands. If weight is challenging keep the original rep scheme. If they are very light increase to 24-18-12.

“KB DT”: 12 KB Deadlifts + 9 Russian Swings + 6 Push Jerks.