CrossFit Albuquerque – Open Gym
Warm-up
5 cherry pickers
10 lateral lunges
10 quad stretch alternating
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)
10 hollow body rocks into :10 hollow body hold
3 sets:
3 snatch deadlift
3 snatch high pull
3 muscle snatch
3 power snatch
2 sets:
5 tuck jumps
5 burpees
5 power snatches
Weightlifting
2 hang power snatch + 2 TNG Power Snatch
2 hang power snatch + 2 TNG power snatch from floor
Metcon
Metcon (AMRAP – Reps)
4 sets:
3 MIN AMRAP:
400 m run into;
Max power snatch
RX+ 135/95, 115/75
Rest 1 MIN Between rounds.
