Friday, June 5, 2020

CrossFit Albuquerque – CrossFit

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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 (Find a heavy complex for the day )

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.

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