CrossFit Albuquerque – CrossFit
Warm-up
2 rounds:
10 cals machine
3 inchworms + hip drop + scorpion
10 lateral lunges (groin stretch)
10 PVC overhead squats
10 pass throughs
10 single leg glute bridges
Dynamic hip stretch 2-3 times each side
*pigeon + hip flexor + hamstring
THEN
3 sets PVS/Emtpy barbell:
3 clean deadlift
3 clean high pull
3 muscle clean
3 power cleans
3 Jerks (split)
Weightlifting
1 Clean grip Deadlift + 1 Clean pull + 1 Clean High Pull (3×3)
Warm up weight only. 55-70% range
1 Clean + 1 Hang Clean + 1 Jerk (5 working sets at 70-75%)
**SQUAT CLEANS on this complex
*Can perform Hang clean first, drop bar and reset for clean from floor.
*Warm up sets are allowed. 60-65%
Complete 5 working sets at 70-75%
Snatch Grip Deadlift (3×5)
3 working sets at 90-110%
