Monday, August 31, 2020

CrossFit Albuquerque – Home Workouts

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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


Power Snatch Complex:

1 hang power snatch (above the knee) + 1 hang power snatch (below the knee)

*find a max weight for the complex*

1 Hang Power Snatch (above the knee) + 1 Hang Power Snatch (below the knee)


Metcon (AMRAP – Rounds and Reps)

4 sets:

3 min AMRAP:

20 Box jumps/step ups

20 v-ups

Max power snatch or alt db snatch

Rest 1 min btw sets

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