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]

3 Rounds:

:30 PVC Pass Throughs

:30 PVC Overhead Squats

30 Lateral Hops Over PVC

[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

[MOBILITY]

1 Min. PVC Lat Stretch

:30 PVC External Rotation Stretch /SIDE

[PRACTICE]

Hang Power Snatch Technique

Thruster Technique

Conditioning

[PRACTICE]

1 Round:

4 Hang Power Snatches

10 Double Unders

4 Thrusters

Metcon (Time)

“It’s Goin’ Down”

21-18-15-12-9:

Hang Power Snatches

Thrusters

After Each Set: 30 Double Unders
[SCALING]

HANG POWER SNATCHES: Double DB, 1-Arm DB, Kettlebell Swings, Slam Balls, Barbell (75/55).

THRUSTERS: Double DB, 1-Arm DB, Goblet Thrusters, Medicine Ball Thrusters, Barbell (75/55).

DOUBLE UNDERS: :30 Time Caps, Reduce reps, 45 Single Unders, Over and Back DB Hops, Line Hops, Jumping Jacks.