CrossFit Albuquerque – CrossFit
Warm-up
3 rounds:
10 cals machine
5 inchworms w/ hip drop + scorpion
10 banded pull aparts
5 Overhead squats (PVC/band)
REMAINDER OF WARM UP: coach directed
Weightlifting
Snatch grip push press + snatch balance (4 x (2+2))
Snatch grip deficit pulls (4 x 3)
Feet are on plates. Shrug only. If you choose to turn this into a high pull that is okay.
Snatch
Wave 1:
2@65%
2@70%
1@75%
WAVE 2:
2@70%
2@75%
1@80%
WAVE 3:
2@75%
1@80% x 2 sets
1@85% x 2-3 sets
Extra Credit
GHD Hip Extensions
Back extensions on GHD stand. PAUSE at top 2 seconds.
Pallof Press (3 x 15 each side)
Using a band attached on the rig.
