Call Us: 518-459-4444

Wednesday 080520

5
Aug

Wednesday 080520

Announcements

[OUTDOOR & ZOOM SCHEDULE]

Weekdays:
8:30 AM – https://zoom.us/j/262806413
5:30 PM – https://zoom.us/j/359115363

Saturdays:
9 AM – https://zoom.us/j/216528666
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Albany CrossFit – CrossFit

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CROSSFIT

[WARM-UP]

:30 Sampson Lunges

:30 Spider-Man Lunges

:30 Bird Dogs

:30 Downward/Upward Dogs

:30 Good Mornings

:30 Romanian Deadlifts

:30 Lateral Squats

:30 Dead Bugs

:30 Back Squats

:30 Push Up to Downward Dog

:30 Strict Press

:30 Front Squats

[PRACTICE]

Power Clean Practice

Push Jerk Practice

1 Round:

4 Power Cleans

4 Front Squats

4 Push Jerks

Metcon (Time)

“Snickers”

30-20-10:

Power Cleans

Front Squats

Push Jerks
[SCALING]

WEIGHT: Choose a weight that allows for 30 unbroken on these exercises when fresh.

REPS: Modify to 21-15-9.

OBJECTS: Double DB, 1-Arm DB (Split Reps/SIDE if Heavy, Double Reps if light), KB (Russian Swings, Goblet Squats, 1-Arm Push Jerks Split/SIDE, Barbell (95/65).

After Party

Tabata (:20 On, :10 Off x 16)

Plank March

Glute Bridge March

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