clifton park bootcamp – Page 15

Tuesday 043013

April 29, 2013SiteplicityUncategorized, WODalbany bootcamp, albany crossfit, clifton park bootcamp, crossfit clifton park, WOD, Workout of the Day0

This Week's Mobility Strength: 7 x 1 – 2 Position Snatch * Rest 60 Seconds Between Sets ** Heavy As Possible *** Position #1 is from the floor. Position #2 is from the low hang approximately 2" from the floor. Do not drop the bar between positions. Conditioning: 30 Push Press (135/95) 30 Over-The-Box...

Monday 042913

April 28, 2013SiteplicityUncategorized, WODalbany bootcamp, albany crossfit, clifton park bootcamp, crossfit clifton park, WOD, Workout of the Day2

This Week's Mobility Strength: 30 Turkish Get-Ups *15 Right and 15 Left, partitioned as necessary Conditioning: 10 Minute AMRAP: 7 Pullups 7 Burpees

Sunday 042813

April 27, 2013SiteplicityUncategorized, WODalbany bootcamp, albany crossfit, clifton park bootcamp, crossfit clifton park, WOD, Workout of the Day0

This Week's Mobility Strength: High Bar Back Squat 1 x 20 * This should be (1) maximal set. ** Last week 70%1RM was used. Select a weight slightly higher than that. Use fractional plates if necessary. *** Take time to build up to this (1) working set. Conditioning: "Amanda" 9-7-5 Muscle Ups Snatch (135/95) *...

Saturday 042713

April 26, 2013SiteplicityUncategorized, WODalbany bootcamp, albany crossfit, clifton park bootcamp, crossfit clifton park, WOD, Workout of the Day0

This Week's Mobility Strength: Deadlift 7 x 3 @ 55%1RM * Rest 60 Seconds Between Working Sets Conditioning: 10 Minute AMRAP of: 10 Pull-Ups 15 Power Snatches (75/55) 20 Push-Ups

Friday 042613

April 25, 2013SiteplicityUncategorized, WODalbany bootcamp, albany crossfit, clifton park bootcamp, crossfit clifton park, WOD, Workout of the Day0

This Week's Mobility Strength/Conditioning: Hopper Friday! Watch the video for how we'll be running this at Albany CrossFit:

Thursday 042513

April 24, 2013SiteplicityUncategorized, WODalbany bootcamp, albany crossfit, clifton park bootcamp, crossfit clifton park, WOD, Workout of the Day0

This Week's Mobility Strength: 7 x 2 Hi-Hang Clean + 1 Jerk * Rest 60 Seconds Between Working Sets ** Heavy As Possible Conditioning: 3 Rounds For Total Working Time of: 12 Deficit Hand Stand Push-Ups 15 Toes To Bar Row 500m Rest 1:1 * 20 Minute Time Cap

Wednesday 042413

April 23, 2013SiteplicityUncategorized, WODalbany bootcamp, albany crossfit, clifton park bootcamp, crossfit clifton park, WOD, Workout of the Day0

This Week's Mobility Strength: High Bar Back Squat TEMPO 5 x 3 @ 75%1RM * Rest 60 Minutes Between Working Sets ** Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up. Conditioning: For Time: 20 Wall Balls (20/14) 40 Pull-Ups 20 Wall Balls (20/14) 40 Box Jumps (24/20) 20...

Tuesday 042313

April 22, 2013SiteplicityUncategorized, WODalbany bootcamp, albany crossfit, clifton park bootcamp, crossfit clifton park, WOD, Workout of the Day0

This Week's Mobility Strength: Hi-Hang Snatch 7 x 2 *Rest 60 Seconds ** Heavy As Possible Conditioning: For Time: 40 Burpees 50 Double Unders 30 Burpees 50 Double Unders 20 Burpees 50 Double Unders Row 1K * Minute Time Cap

Monday 042213

April 21, 2013SiteplicityUncategorized, WODalbany bootcamp, albany crossfit, clifton park bootcamp, crossfit clifton park, WOD, Workout of the Day0

Strength: Weighted Strict Pullups – 4 x 4 Conditioning: “Chelsea” On the minute, every minute for 30 minutes: 5 Pullups 10 Pushups 15 Air Squats This Week’s Mobility:

Sunday 042113

April 20, 2013SiteplicityUncategorized, WODalbany bootcamp, albany crossfit, clifton park bootcamp, crossfit clifton park, WOD, Workout of the Day0

This Week's Mobility Strength: High Bar Back Squat 1 x 20 @ 70%1RM * This should be (1) maximal set. ** Take time to build up to this (1) working set. Conditioning: For Time: 20 Chest 2 Bar Pull-Ups 2 Push Jerks (155/105) 15 Chest 2 Bar Pull-Ups 4 Push Jerks (155/105) 10 Chest 2...

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