Call Us: 518-459-4444

Wednesday 081220

12
Aug

Wednesday 081220

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
.

Albany CrossFit – CrossFit

View Public Whiteboard

()

CROSSFIT

[WARM UP]

:30 2 Sampson Lunges + 1 Air Squat

:30 Plank Hold

:30 Leg Swings / Side

:30 Spider-Man Lunges

:30 Hollow Hold

:30 Air Squats

:30 Downward Dog to Push-Up

:30 Superman Hold

:30 Inchworm to Push-Up

[WEIGHT WARM-UP]

:20 Goblet Good Mornings

:20 Goblet Squats

:20 Goblet Strict Press

:20 DB Romanian Deadlifts /SIDE

:20 DB Front Squats /SIDE

:20 DB Push Press /SIDE

[PRACTICE]

1 Round:

4 Double DB Power Snatches

4 1-Arm DB Overhead Squats /SIDE

4 Sit-Ups

4 1-Arm DB Hang Clean and Jerks /SIDE

Metcon (AMRAP – Rounds and Reps)

“Kicking & Screaming”

20 Min. AMRAP:

10 Double DB Power Snatches

20 1-Arm DB Overhead Squats

30 Sit-Ups

40 1-Arm DB Hang Clean and Jerks
[SCALING]

WEIGHT: Choose a wt. that allows for unbroken snatches and overhead squats.

SNATCH: 20 Alternating 1-Arm DB Snatches, 10 Slam Balls, Barbell (115/85).

OVERHEAD SQUAT: 1-Arm Overhead Lunges, 1-Arm Front Squats, Goblet Squats. Barbell (115/85).

SIT-UPS: 60 Flutter Kicks, :60 Plank or Hollow Hold.

CJ: Kettlebell Swings, Russian Kettlebell Swings, No barbell for this station.