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Monday 060120

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

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🏠 AT HOME WORKOUT

WARM-UP:



3 Rounds:

:30 Alternating Samson Lunges

:30 Hollow Hold

:30 Inchworm to Push-Ups

:30 Air Squats



DB Warm-Up (1 light DB):

4 DB Deadlifts /SIDE

4 DB High Pulls /SIDE

4 DB Power Cleans /SIDE

4 DB Strict Press /SIDE

4 DB Power Clean and Jerks /SIDE



PRACTICE:

5 Strict Pull-Ups (or WOD Scale)

10 Push Ups

15 Air Squats

3 DB Power Clean and Jerks

Metcon (AMRAP – Rounds and Reps)

“BASE CAMP”

15 Min. AMRAP:

1 Round of “Strict Cindy”

1 Double DB Power Clean and Jerk

1 Round of “Strict Cindy”

2 Double DB Power Clean and Jerk

1 Round of “Strict Cindy”

3 Double DB Power Clean and Jerk



Add (1) DB Power Clean and Jerk Per Round

1 Round of Strict Cindy =

5 Strict Pull-Ups

10 Push-Ups

15 Air Squats
SCALING:



Cindy REPS: 3-6-9 or 4-8-12.



STRICT PULL-UPS: Ring or inverted rows, 10 Bent Over or Renegade Rows, 5 Barbell Rows.



PUSH-UPS: To a box or couch, off knees.



DOUBLE DUMBBELL POWER CLEAN AND JERKS: Do reps / side if you only have 1 DB, Barbell (155/105).