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Saturday 080820

8
Aug

Saturday 080820

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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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.