Monday 051120

11
May

Monday 051120

Announcements

JOIN OUR ONLINE ZOOM CLASSES!

[WEEKDAY SCHEDULE]:

8:30 AM – Meeting ID: 262-806-413
– https://zoom.us/j/262806413

NOON – Meeting ID: 364-492-400
– https://zoom.us/j/364492400

5:30 PM – Meeting ID: 359-115-363
– https://zoom.us/j/359115363

[SATURDAY & SUNDAY SCHEDULE]

10 AM – Meeting ID: 216-528-666
https://zoom.us/j/216528666

🙂

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

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🏠 AT HOME WORKOUT

WARM-UP:



3 Sets:

:30 Single Unders

:30 Active Samson

:30 Push-up to Down Dog

:30 Slow Air Squats



DUMBBELL WARM-UP (Use 1 DB):

5 Good Mornings

5 Goblet Squats

5 Strict Press / Side

5 Deadlifts / Side



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



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*



WEIGHT: Choose a weight that allows for at least 10 reps before resting.



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.



LUNGES: If unable to go overhead do front rack or unweighted lunges.



DOUBLE UNDERS: 60 Single Unders, Reduce the DU reps to 20, 20 Lateral Hops over DB, 20-40 Jumping Jacks, 40 Double Taps.