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)
3 sets:
3 snatch deadlift
3 snatch high pull
3 muscle snatch
Weightlifting
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
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
