CrossFit Albuquerque – Open Gym
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)
1 sets:
5 snatch deadlift
5 snatch high pull
5 muscle snatch
Weightlifting
Snatch Complex:
1 snatch DL + 1 hang snatch + 1 full snatch + 2 overhead squats
1 Snatch DL + 1 Hang Snatch + 1 Full Snatch + 2 OHS
Metcon
Metcon (Time)
For Time:
15 Power Snatch
20 Over Bar Burpees
30 CTB
20 Over Bar Burpees
15 Power Snatch
RX+ 155/105
RX 135/95
L1 115/75, CTB with bands/jumping
L2 happy weight, CTB with modification or ring row
