Friday, October 16, 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)

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

*CTB modifications, ring rows or bent over rows

*DB Snatch if no barbell-Reps-25

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