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Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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🏠 AT HOME WORKOUT

WARM-UP:

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3 Sets of:

:30 Push Up w. Downward Dog

:30 Alternating Deadbugs*

:30 Air Squats

* Deadbug Video:

www.youtube.com/watch?v=QMjM-OuAPGc

…

DUMBBELL WARM-UP (using 1 weight):

5 Good Mornings (Hug Weight to Chest)

5 Goblet Squats

5 Strict Press / Side

5 Romanian Deadlifts (Hold weight with both hands)

5 Front Rack Squats / Side

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SNATCH PRACTICE:

4 Alternating Deadlifts (from between feet)

4 Alternating High Pulls (from between feet)

4 Alternating Hang Power Snatch (from between knees)

4 Alternating Power Snatches (from between feet)

Metcon (AMRAP – Rounds and Reps)

“22 Jump Street”

AMRAP 22:

22 Alternating DB Power Snatches

22 Lateral Burpees Over DB

22 PVC/Dowel Overhead Squats

22 Alternating Single Leg V-Ups*

Single Leg V-Up Video:

www.youtube.com/watch?v=NIU5smfPms8
*SCALING*

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Weight: Choose a weight for power snatches that allows the reps to be completed in 1-2 sets.

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Burpees: Step laterally over DB, Regular burpees, squat thrust.

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Overhead Squat: Use a broomstick, pvc pipe, swiffer handle, or a towel. Perform Air Squats if unable to hold arms overhead.

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SA V-Ups: Regular V-Ups (if easier) or tuck ups.

Tuck Up Video:

www.youtube.com/watch?v=obVuc0wZoss