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
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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).