CrossFit Albuquerque – CrossFit
Warm-up
Primer warmup
3 rounds
5 inchworms w/ hip drop + scorpion
10 cals machine
10 banded pull aparts
5 glute bridges each leg (single leg)
Weightlifting
Overhead Squat (3×5)
Snatch deadlift (slow) + muscle snatch (1+2)
Snatch (Singles 10-14 min EMOM)
Min 0-1 @ 65% (2 sets)
Min 2-3 @ 70% (2 sets)
Min 4-6 @ 75% (3 sets)
Min 7-9 @ 75-80% (3 sets)
Extra if feeling good: 10-13 @ 80-85% (4 sets)
*work on pausing ohs catch. No forward or back steps
1 Clean + 1 Hang Clean + 1 Jerk (E2M for 16 minutes)
Every 2 minutes for 16 minutes total:
2 sets @ 65%
2 sets @ 70%
2 sets @ 75%
2 sets @ 80%
Extra if feeling good: 2-3 sets at 80-85%
Extra Credit
GHD Hip Extensions (3×15)
Back extensions on GHD stand. PAUSE at top 2 seconds.
