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Thursday 090320

3
Sep

Thursday 090320

Announcements

8:30 AM ZOOM – https://zoom.us/j/262806413

Albany CrossFit – CrossFit

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Warm-Up

[GENERAL]

:30 PVC Straight Leg Swings /SIDE

1 Min. PVC Pass Through

1 Min. PVC Lift Offs

1 Min. PVC Overhead Squats

1 Min. PVC Sotts Press

[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. Calf Stretching

:45 Supine Twist /SIDE

1 Min. Squat Hold w. Rotation

Conditioning

[PRACTICE]

1 Round:

10 Calorie Row

200m Run

3 Power Snatches

Metcon (Time)

“Baggage Claim”

3 Rounds:

50/35 Calorie Row

400m Run

10 Power Snatches
[SCALING]

ROW: Reduce Calories (35/25), 50-75 Jumping Jacks, increase total running to 800m if at home.

400m RUN: Reduce to 200m, Jog in home for 2 Min., 500m Row, 1,000m Bike.

POWER SNATCHES: 20 Double DB, 20 Alternating 1-ARM DB, 30 Kettlebell Swings, 30 Slam Balls, Barbell (135/95).