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
Weightlifting
Overhead Squat (3×5)
Pause bottom 1-2 sec
Snatch Grip Deadlift (3×5)
SLOW lift off, working technique.
Snatch
Singles only, performed after a few warm up sets. You can treat as an EMOM if preferred OR treat the following as sets.
Min0-1/set 1, 2 65%
Min 2-3/set 3, 4 70%
Min 4-5/set 5, 6 75%
Min 6-10/sets 7-10 75-80%
**NOTE: If you have not snatched in a long time, stick with lighter percentages 50-65%. Practice form/technique
Clean + Split Jerk
Can treat as an E2M after warming up to starting weight
Sets 1,2 65% (2+1)
Sets 3,4 70% (2+1)
Sets 5-6 75% (1+1)
Sets 7-10 75-80% (1+1)
**NOTE: If you have not clean & split jerked in a long time, stick with lighter percentages 50-65%
