Saturday 082220



8:30 AM –
5:30 PM –

9 AM –

Albany CrossFit – CrossFit

View Public Whiteboard




Plate Warm-Up:

:30 Plate Hops

:30 Plate Counterbalance Squats

:30 Plate Hops

:30 Plate Lateral Squats

:30 Plate Hops

:30 Plate Ground to Overhead

* Perform with body weight and a light DB if you don’t have a plate. Jump over the DB in place of hops on the plate.


5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

* Use a PVC Pipe, Broomstick, or dowel if you don’t have a barbell.


:30 Wrist Stretch Each Direction

1 Min. Table Top Stretch

:30 Front / Goblet Squat Hold



1 Round:

200m Run

3 Power Cleans

3 Front Squats

3 Push Jerks

Metcon (Time)


3 Rounds:

800m Run

5 Rounds of “Macho Man”

1 Round of Macho Man:

3 Power Cleans

3 Front Squats

3 Push Jerks

800m RUN: Reduce distance to 400m-600m, Jog in home for 4 Mins., 1,000m Run, 2,000m Bike.

POWER CLEAN: 1-Arm DB (3/SIDE), Double DB, Russian Swings, Barbell (135/95).

FRONT SQUATS: 1-Arm DB (3/SIDE), Double DB, Goblet Squats, Barbell (135/95).

PUSH JERKS: 1-Arm DB (3/SIDE), Double DB, American Kettlebell Swings, Barbell (135/95).

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