CrossFit Albuquerque – Open Gym
Warm-up
400m run or 2 min jog
10 PVC pass thrus
20 air squats
3 sets of 10 band walk outs
10 snatch deadlifts w pvc
10 muscle snatch w pvc
Weightlifting
E2MOM for 16 MinS
1 Snatch Deadlift (slow, 3-4 seconds to the hip) + 1 Hang FULL snatch
*build to a challenging but manageable weight; no fails*
1 Snatch Deadlift + 1 Hang Snatch
Metcon
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP:
15 Power Snatch
15 Box Jumps
RX 95/65, 24/20
L1 75/55, 20/18
L2 happy weight, happy height
