Friday, September 18, 2020

CrossFit Albuquerque – Open Gym

View Public Whiteboard

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 Snatch

*build to a heavy*

1 Hang Snatch + 1 Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

13 min AMRAP:

30 ALT DB Snatch

30 Burpee BJ over

*Jump over DB if you don’t have a box.

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