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
3 power snatch
Weightlifting
Snatch Complex:
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch
*Build to a Heavy Complex for the day*
1 Hang Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch
Metcon
Metcon (AMRAP – Rounds and Reps)
17 min AMRAP:
20 DB step ups 50/35
15 CTB
10 OHS
RX+ 165/115
RX 135/95
