CrossFit Albuquerque – CrossFit
Warm-up
200-400 m run
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
:30 wall chest stretch
10 toe touches
10 lateral lunges
10 spiderman crawls
10 pigeon
5 downward/upward dog
10 scap push ups
10 lateral hops
10 front to back hops
Weightlifting
3-Position Snatch (ground, knee, hip) 65%, 70%, 75% & 80%
Then…
Snatch Pull + Snatch high pull (only to middle of abdomen)
3 sets of 2 reps @ 95%of Snatch
3 sets of 2 reps @ 100% of Snatch
Then..
5 sets of:
5 Snatch Push Press + 1 Overhead Squat
~75% of 1-RM OHS
3 Position Snatch
Ground
Knee
Hip
