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17
Jun

Wednesday 061720

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

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🏠 AT HOME WORKOUT

WARM-UP:



:25 Slow Air Squats

:25 1-Arm DB Romanian Deadlifts /SIDE

:25 Slow Air Squats

:25 1-Arm DB Russian Swings /SIDE

:25 Slow Air Squats

:25 1-Arm DB Strict Presses /SIDE



:25 Push-Up to Down Dog

:25 1-Arm DB Push Press /SIDE

:25 Push-Up to Down Dog

:25 Goblet Squats

:25 Push-Up to Down Dog

:25 1-Arm DB Front Squats /SIDE



PRACTICE:



2 Strict Pull-Ups + 4 Push Ups + 6 Air Squats

3 Double DB Power Cleans

3 Double DB Front Squats

3 Double DB Hang Squat Cleans

3 Double DB Power Clean and Jerks

3 Double DB Squat Clean Thrusters

Metcon (AMRAP – Reps)

“Speed Dating”

5 x 2Min. AMRAPs:

2 Rounds Strict Cindy

Max Reps DB Movement

Rest 1 Min. Between Rounds

Round 1: Double DB Power Cleans

Round 2: Double DB Front Squats

Round 3: Double DB Hang Squat Cleans

Round 4: Double DB Power Clean and Jerks

Round 5: Double DB Squat Clean Thrusters

1 Round Strict Cindy =

5 Strict Pull-Ups

10 Push Ups

15 Air Squats
SCALING:



CINDY REPS: Reduce to 3-6-9, 4-8-12.



STRICT PULL-UPS: Ring or inverted rows, 1-Arm Bent over or renegade rows (5/SIDE), 10 Double DB or Barbell Rows (95/65).



PUSH-UPS: Off knees or to a box/couch.



DB MOVEMENTS: 1-Arm (alternate sides every 5 reps), Barbell (95/65).