CrossFit Albuquerque – CrossFit
Warm-up
Primer:
3 rounds
15 calories on bike/ski/row
10 alternating step ups (20″box)
10 Banded good mornings
5 Front to overhead Plate raises
REMAINDER OF WARM UP: coach directed
Weightlifting
Snatch grip push press + snatch balance (3 + 1 for 4 sets total)
4 sets total
Pause 2 seconds in bottom of ohs from snatch balance
1 Power Clean + 1 Hang (low thigh) Clean + 1 Clean + 1 Split Jerk (1+1+1+1 for 7 sets total *see percentages)
7 sets total
PERCENTAGES:
*warming up to starting set.
set 1 @ 65%
set 2 & 3 @ 70%
set 4 though 7 @ 75% *can build to 80%
% are based off you 1RM power clean & Jerk
Snatch Grip Deadlift (4×3)
4 sets total
PERCENTAGE:
Between 80-120% of 1RM snatch
Extra Credit
Back extensions on GHD stand.
3×15
OR
Reverse Hyper machine
3×15
Mobility
make time to stretch after your session.
