Monday, July 20, 2020

CrossFit Albuquerque – Open Gym

View Public Whiteboard

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

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