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Wednesday 052020

20
May

Wednesday 052020

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

🙂

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

View Public Whiteboard

🏠 AT HOME WORKOUT

WARM-UP:



3 Rounds:

:30 Alternating Spider-Man Lunges

:30 Push-up to Down

:30 Glute Bridges

Directly Into…

3 Rounds

:30 Air Squats

:30 Mountain Climbers

:30 Glute Bridge Walkouts



PRACTICE:

1 Round:

3 Double DB Power Snatch

6 Push Ups

9 Air Squats

* Aim to complete in 1 min. or less.

Metcon (AMRAP – Rounds and Reps)

“CEO”

5 x 3 Min. AMRAP:

3 Double DB Power Snatches

6 Push-Ups

9 Air Squats

REST 1 Min. between AMRAPS.

SCORE = Sum total Rounds + Reps for all 5 rounds.

Double DB PS DEMO: https://youtu.be/YP_e_sndmvk
SCALING:



PUSH-UPS: Box or Couch Push Ups, Knee Push Ups.



SNATCH: 1-Arm DB Power Snatch (3/side), 3 Barbell Power Snatch (115/75), 6 DB/KB Swings or Slam Balls