Monday, August 31, 2020

CrossFit Albuquerque – CrossFit

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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)

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

15 TTB

Max power snatch

Rest 1 min btw sets

RX+ 30/24″, 20 TTB, 155/105

RX 24/20″, 15 TTB, 135/95

L1 24/20″ (can step up), 15 hanging leg raises, 115/75

L2 20/18″ (can step up),15 floor leg raises, 95/65

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