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Wednesday 051320

13
May

Wednesday 051320

Announcements

JOIN OUR ONLINE ZOOM CLASSES!

[WEEKDAY SCHEDULE]:

8:30 AM – Meeting ID: 262-806-413
– https://zoom.us/j/262806413

NOON – Meeting ID: 364-492-400
– https://zoom.us/j/364492400

5:30 PM – Meeting ID: 359-115-363
– https://zoom.us/j/359115363

[SATURDAY & SUNDAY SCHEDULE]

10 AM – Meeting ID: 216-528-666
https://zoom.us/j/216528666

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

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🏠 AT HOME WORKOUT

WARM-UP:



3 Sets:

:30 Front Plank

20 Jumping Jacks

10 Glute Bridges

5 Inchworm to Push Ups



Dumbbell Warm-Up (1 light weight):

10 Goblet Squats

10 Romanian Deadlifts / Side

10 1-Arm Russian Swings

10 Strict Press / Side

10 Goblet Squats



PRACTICE:

14 Over and Back Hops

7 DB Thrusters

14 Over and Back Hops

5 DB Clean and Jerks

14 Over and Back Hops

3 Devils Press

Metcon (4 Rounds for time)

“Encore”

Rounds start on the 0:00, 5:00, 10:00, and 15:00 minute marks.

Finish as quickly as possible and then rest in the remaining round time.

On the 5:00 x 2 Rounds:

21 Over-and-Back DB Hops

12 DB Thrusters

21 Over-and-Back DB Hops

9 DB Clean and Jerks

21 Over-and-Back DB Hops

6 Devils Press

-Right Into-

On the 5:00 x 2 Rounds:

21 Over-and-Back DB Hops

6 Devils Press

21 Over-and-Back DB Hops

9 DB Clean and Jerks

21 Over-and-Back DB Hops

12 DB Thrusters

Over-and-Back Hop DEMO: https://www.youtube.com/watch?v=XEUiOZdNq-U

Devils Press DEMO: https://www.youtube.com/watch?v=rUp_LwREipA
*SCALING*



DB HOPS: 42 Double Unders, 42 Line Hops, 42-65 Single Unders.

Line Hop DEMO: https://www.youtube.com/watch?v=AG3QNJriozI



THRUSTERS: 12 Goblet Thrusters, 24 Jumping Air Squats, 12 Odd Object Thrusters, Barbell Thrusters (95/65)

Goblet Thruster DEMO: https://www.youtube.com/watch?v=5cPzyJmJFOA



CLEAN AND JERK: 10 1-Arm DB Clean and Jerks (5/side), Odd object clean and jerks, Barbell (95/65).



DEVILS PRESS: 1-Arm Devil’s Press, Alternating Power Snatches, Barbell Power Snatch (95/65).

1-Arm DEMO: https://www.youtube.com/watch?v=znJ6cch0FQs&