Announcements
In Memorandum of one of the world’s greatest basketball players and athletes to ever live. Kobe Bryant won Five championships, had 15 All-Star Game appearances, four All-Star Game MVP Awards, two NBA Finals MVP Awards, and a single regular-season MVP Award. Kobe and his daughter Gianna were tragically killed while traveling by helicopter to his daughters game; which he was coaching. The Wod below is in memory of his and his daughters life. May the Bryant legacy and inspiration never fade away. #kobe
CrossFit Albuquerque – CrossFit
Warm-up
3 rounds:
10 calories on bike/row/ski
5 inchworm with pushup + hip drop
10 total KB cross body lift and set down opposite side
10 Goblet Squat + press with your KB
REMAINDER OF WARM UP: coach directed
Weightlifting
Snatch grip push press + snatch balance (3+1 for 4 sets)
4 sets (building) *see 1/12 workout for compairison. PAUSE 2 SECONDS IN BOTTOM of snatch balance
1 Power Clean + 1 Hang (low thigh) Clean + 1 Clean + 1 Split Jerk ((1+1+1+1) WAVES at given percentages listed below)
Compare to 1/12/2020 workout.
WAVES:
1) 65%, 70%, 75%
2) 70%, 75%, 80%
3) 75%, 80%
Extra Credit
Snatch Grip Deficit Deadlift (3 x 5 @ 80-100%)
Feet are on plate to create deficit from floor.
GHD Hip Extensions (3×12)
Back extensions on GHD stand. PAUSE at top 2 seconds.
Plank Hold (SIDE planks 3 x 30 seconds each side)
Core Stabilizer
Mobility
MAKE TIME TO STRETCH AT SOME POINT TODAY!
