CrossFit Albuquerque – CrossFit
Warm-up
3 rounds:
10 cal machine
3 inchworms + hip drop + scorpion
10 air squats or Overhead PVC pipe squats
5 rear delt banded pulls
5 banded shoulder press
**any other warmup stretches/movements you feel necessary for workout.
**wrist/forearm stretches!
Pause Overhead Squat (3×5)
Pause bottom 2-3 sec
*warm up type weight. Not heavy
Hang Snatch (5×2)
Hang position is just above the knee. Snatch deadlift first, standing up. Then lower into hang. Pause 1-2 sec to achieve proper position above knee
1 Clean + 1 Hang Clean + 1 Jerk (5 sets building )
Sets can start around 60-70% & build each set OR all sets at a set weight (65-80%)
Mobility
take time to stretch!
