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Components
Metcon
Settings
Location
(All)
Albany CrossFit
Program
CrossFit
Date
Workout
Monday 072020 - Albany CrossFit
Class
(All)
HOME WOD (Log Scores Only)
OUTDOOR (8:30 AM)
ZOOM ONLINE (8:30 AM)
OUTDOOR (5:30 PM)
ZOOM ONLINE (5:30 PM)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
17 (7/10)
Workout
Monday 072020
CrossFit
[WARM-UP]
:30 Spider-Man Lunges
:30 Squat to Stand
( DEMO:
https://youtu.be/Dk2kXP_3Yn8
)
:30 Plank Hold
200m Run
:30 Sampson Lunges
:30 Squat Hold with Rotation
( DEMO:
https://youtu.be/enThal66tUs
)
:30 Push Up to Downward Dog
200m Run
:30 Jumping Jacks
:30 Air Squats
:30 Push Up to Inchworm
200m Run
[WEIGHT WARM-UP]
5 Good Mornings
5 Squats
5 Presses
5 Deadlifts
5 Front Rack Lunges /SIDE
5 Push Presses
* Do reps /SIDE or Goblet style if you have (1) free weight.
[PRACTICE]
200m Run
7 Burpees
10 Ground to Overhead
Metcon (AMRAP - Reps)
"WELCOME HOME"
Every 4 Mins. x 4:
200m Run
15 Burpees
Max Ground to Overhead
[SCALING]
RUN: 1 Min. Jog inside, 20 x 10m Shuttle Runs, 250m Row, 500m Bike.
BURPEES: Reduce reps 7-10, Squat Thrust, Air Squats, Push Ups, Sit-Ups.
GTO: 1- or 2-Arm DB Snatch or Clean and Jerk, Slam Balls, Kettlebell Swings, Plate GTO, Barbell Snatch or CJ (115/85)
After Party
3 Sets:
1 Min. Max Plank Up-Downs
1 Min. Max Flutter Kicks
Rest 2 Mins. Between Sets.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, July 20, 2020
Male Clients
1
Josh
Heller
OUTDOOR (5:30 PM)
64 Reps
50# 1 arm db snatches
2
Mike
McCulloch
OUTDOOR (8:30 AM)
47 Reps
3
Dan
Bubniak
OUTDOOR (5:30 PM)
50 Reps
35lb dumbell
4
Shye
Evan
OUTDOOR (8:30 AM)
46 Reps
85lb bar c&j
5
Jason
Kirby
OUTDOOR (5:30 PM)
45 Reps
35# double DB snatch
6
David
Kunzelman
OUTDOOR (8:30 AM)
35 Reps
First day back from Crona Vacation!
7
Peter
Gannon
HOME WOD (Log Scores Only...
19 Reps
2 45 poun dumbbells
Female Clients
1
Christina
Pierotti
OUTDOOR (8:30 AM)
81 Reps
30# db power snatch
2
Emily
McCarthy🏃🏻♀️
OUTDOOR (5:30 PM)
80 Reps
Double 25#snatch
3
Renée
Mihail
OUTDOOR (5:30 PM)
44 Reps
65 lb barbell
4
Lili
Paperman
HOME WOD (Log Scores Only...
150 Reps
200 meter run 15 burpees Max clean and jerks with 15# DB
5
Private
OUTDOOR (5:30 PM)
99 Reps
6
Briana
Vogel
HOME WOD (Log Scores Only...
83 Reps
35# plate
7
Victoria
Inzerillo
ZOOM ONLINE (8:30 AM)
77 Reps
Row 250m Snatch Smart bar with 11# plates
8
Jennifer
Paperman
HOME WOD (Log Scores Only...
75 Reps
200m run, 10 burpees, hang clean and jerks: 30+20+10+15
9
Martha
Carroll
OUTDOOR (5:30 PM)
52 Reps
100 meter run, 7 burpees, 15 lb dumb bell snatches
9
Mary
Pat Van Etten
ZOOM ONLINE (5:30 PM)
52 Reps
35# BB snatch
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