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Monday 081720

17
Aug

Monday 081720

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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Warm-Up

[GENERAL]

2 Rounds:

:30 Spider-Man Lunges

:30 Air Squats

:30 Inchworm to Push-Up

:30 PVC Pass Through

:30 PVC Overhead Squat

[SPECIFIC]

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

* Use a PVC, Broomstick, or dowel if you don’t have a barbell.

[MOBILITY]

:30 PVC or Barbell Overhead Squat Hold

1 Min. PVC or Barbell Sots Press

[PRACTICE]

Squat Snatch Technique Practice

Strength

Over and Out Complex

On The Minute x 4:

4 Power Snatches

@ WOD Wt.

Right Into…

On the Minute x 4:

3 Overhead Squats

@ WOD Wt.

Right Into…

On the Minute x 4:

2 Squat Snatches

@ WOD Wt.

DB/KB Options:

OTM x 4:

8 1-Arm DB, 4 Double DB Power Snatch, 6 American Swings.

OTM x 4:

3 1-Arm OHS /SIDE, 6 Goblet Squats.

OTM x 4:

2 1-Arm DB Sq. Snatch or Squat Clean /SIDE.

Conditioning

10 Min. Time Cap.

[PRACTICE]

1 Round:

3 Power Snatches

3 Overhead Squats

3 Squat Snatches

3 Lateral Burpees Over Object

Metcon (Time)

“Over and Out”

20 Power Snatches

20 Lateral Burpees Over Object

20 Overhead Squats

20 Lateral Burpees Over Object

20 Squat Snatches
[SCALING]

BURPEES: Regular Burpees, Squat Thrust.

POWER SNATCH: 1-Arm DB, Double DB, Kettlebell Swings, Slam Balls. Barbell PS or Power Cleans (95/65).

OVERHEAD SQUAT: 1-Arm DB, Goblet Squats, PVC Overhead Sq., Barbell OHS or Front Squat (95/65).

SQUAT SNATCH: 1-Arm DB, Modify to Squat Cleans, Barbell (95/65).