Friday, August 21, 2020

CrossFit Albuquerque – Home Workouts

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Warm-up

2 sets:

100 m run

20 jumping jacks

20 mountain climbers

10 quad stretches

:30 sit in bottom of squat (stretch ankles and calves as well)

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

5 spiderman crawls with sit back to stretch hamstring

10 thoracic twists to each side (on all fours, one hand behind the neck, and rotate)

3 sets:

3 snatch deadlift

3 snatch high pull

3 muscle snatch

3 OHS

Weightlifting

Snatch Complex:

1 Hang snatch + 1 Full snatch + 1 Overhead squat

*Build to heavy for the day

1 Hang Snatch + 1 Full Snatch + 1 Overhead Squat

Metcon

Metcon (Time)

For time:

15-12-9-6-3

Squat Snatch-OR-triple jumping squat

30-24-18-12-6

dips

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