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
CROSSFIT
[WARM-UP]
:30 Jumping Jacks
:30 Hands Only Inchworm
:30 Sampson Lunges
:30 Jumping Jacks
:30 Feet Only Inchworms
:30 Reverse Lunges
:30 Jumping Jacks
:30 Contralateral Inchworms
:30 Lateral Squats
[WEIGHT WARM-UP]
5 Good Mornings
5 Back Squats
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
5 Push Press
* Do reps Goblet style if you have (1) free weight (hold both ends).
[PRACTICE]
Power Snatch Technique Practice
1 Round:
4 Power Snatches
4 Overhead Lunges
4 Burpees
4 Overhead Lunges
4 Power Snatches
Metcon (5 Rounds for time)
“Imaginary Friends”
Every 5:00 x 5 Rounds:
7 Power Snatches
10 Overhead Lunges
10 Burpees
10 Overhead Lunges
7 Power Snatches
[SCALING]
SNATCHES: 1-Arm Alternating (10 Total), Double DB, Barbell (95/65).
LUNGES: 1-Arm Overhead (right the first time, left the second time), Double DB, Barbell (95/65), Goblet Lunges, Use no wt.
BURPEES: Squat Thrust, Push Ups.