CrossFit Albuquerque – CrossFit
Warm-up
2 MIN cardio of choice
3 x 10 reps Band Walkouts
30 sec side plank/side
60 sec regular plank
5 inch worms
10 air squats
PVC pass thrus
10 Snatch pulls
10 Muscle Snatch
10 strict press
10 Push press
10 OHS
Weightlifting
3-Position Snatch (ground, knee, hip) 60%, 65%, 70% & 75%
Then…
Snatch Pull + Snatch high pull (only to middle of abdomen)
3 sets of 2 reps @ 90%of Snatch
3 sets of 2 reps @ 95% of Snatch
Then..
5 sets of:
5 Snatch Push Press + 1 Overhead Squat
~70% of 1-RM OHS
