Friday, September 25, 2020

CrossFit Albuquerque – CrossFit

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Warm-up

2 sets:

100 m run

20 jumping jacks

20 mountain climbers

10 toe touches

10 lateral lunges

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)

10 single leg glute bridges

10 hollow body rocks

:30 calf stretch each side

10 lateral hops

10 front to back hops

Weightlifting

Snatch Complex:

1 snatch DL with 3 sec pause below the knee, and above the knee + 1 squat snatch + 1 hang squat snatch

1 Snatch DL w3 sec pause below knee, & above knee + 1 Squat Snatch + 1 Hang Squat Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

15 Power Snatch

20 TTB

Rx+ 135/95

Rx 115/75

L1 95/65

L2 85/55

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