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]
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.