CrossFit Albuquerque – CrossFit
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 OHS
Weightlifting
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
Metcon (Time)
5 min AMRAP:
Squat snatch @75%
Rest 3 min
For Time:
30 Power Snatch
RX+ 135/95
RX 135/95
L1 115/75
L2 95/65
*Score is time of 30 Power Snatches
