Monday, September 7, 2020

CrossFit Albuquerque – Home Workouts

View Public Whiteboard


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



Front Squat:

2 sets of 3 reps at 90% of 1-RM

1 set of 2 reps at 95% of 1-RM

*If percentages of 1-RM are too heavy, use “training max as reference; which is 90% of 1-RM)


Metcon (Time)

5 min AMRAP:

Squat snatch or single arm db ohs (switch hands every 10 reps)

Rest 3 min

For Time:

30 power snatch

Leave a Reply