CrossFit Albuquerque – CrossFit
Warm-up
3 rounds:
15 cals on bike/row/ski or 200m run
10 tempo air squats
5 pushups
5 banded pull aparts
00:20sec reverse grip hang off pull up bar
Remainder of warm up: coach directed
Weightlifting
Overhead Squat (3×5)
Warm up weight. Not trying to max out OHS! (50-70%)
1 Hang power snatch+ 1 Hang full snatch + 1 Snatch from floor ((1+1+1) WAVES *see % listed)
3 WAVES OF:
Set 1: 65%
Set 2: 70%
Set 3: 75%
Clean Grip Deadlift (4×3)
Weight range:
80-120% *depending on form & how body feels
CAN COMBO WITH PUSH PRESS+JERK DRILL
2 push press + 1 Power Jerk + 1 Pause Split Jerk (2+1+1 for 3-4 sets)
Pause portion is in the dip before performing the split jerk. *Build in weight to find a challenging #
Extra Credit
Reverse Hypers (3×15)
OR 3×15 GHD hip/back extensions or Good mornings with barbell/band
Plank Hold (3 sets )
Core Stabilizer
Goal:
00:30sec-1 min plank
Mobility
Perform mobility after your session or later in your day!
