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Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🏠 AT HOME WORKOUT
WARM-UP:
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3 Sets:
:30 Single Unders
:30 Active Samson
:30 Push-up to Down Dog
:30 Slow Air Squats
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DUMBBELL WARM-UP (Use 1 DB):
5 Good Mornings
5 Goblet Squats
5 Strict Press / Side
5 Deadlifts / Side
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4 Alternating Hang High Pulls
4 Alternating Hang Power Snatch
4 Alternating High Pulls
4 Alternating Power Snatch
4 Overhead or Front Rack Reverse Lunges / Side
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PRACTICE ROUND:
10 1-Arm Alternating Power Snatches
15 Double Unders (20 Single Unders)
10 Overhead or Front Rack Reverse Lunges (Total)
15 Double Unders (20 Single Unders)
Metcon (AMRAP – Rounds and Reps)
“Ceiling Fan”
15 Min. AMRAP:
20 1-Arm DB Alternating Power Snatches
40 Double Unders
20 1-Arm DB Overhead Reverse Lunges
40 Double Unders
*SCALING*
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WEIGHT: Choose a weight that allows for at least 10 reps before resting.
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SNATCH: Modify to Hang Power Snatch as needed. Modify to Power Cleans if the weight is too heavy for snatches. 20 Slam Balls or American Kettlebell Swings.
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LUNGES: If unable to go overhead do front rack or unweighted lunges.
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DOUBLE UNDERS: 60 Single Unders, Reduce the DU reps to 20, 20 Lateral Hops over DB, 20-40 Jumping Jacks, 40 Double Taps.