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Monday 083120

31
Aug

Monday 083120

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:

1 Min. Single Unders

:30 PVC Pass Throughs

1 Min. PVC Overhead Squats

[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. Squat Hold w. Rotation

1 Min. PVC Sots Press

Conditioning

[PRACTICE]

1 Round:

10 Double Unders

5 Overhead Squats

Metcon (Time)

“Double Dutch”

75 Double Unders, 27 Overhead Squats

75 Double Unders, 21 Overhead Squats

75 Double Unders, 15 Overhead Squats

75 Double Unders, 9 Overhead Squats
[SCALING]

DOUBLE UNDERS: Reduce Reps, :90 Time Cap, 75-150 Single Unders, 35 Over and Back DB Hops or 75 Line Hops, 75 Jumping Jacks.

OVERHEAD SQUATS: 1-Arm DB OHS (Split Reps /SIDE), Double DB Front Squats, Barbell Front Squats, Barbell OHS (95/65).