CrossFit Albuquerque – Open Gym
Warm-up
200-400 m run
5 cherry pickers
10 lateral lunges
3 whirly birds in each direction
4 4 position spider man crawls
10 pigeon positions
10 bird dogs
20 deadbugs
10 glute bridges
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
:30 wall chest stretch
5 downward/upward dog
2 sets:
10 step back lunges alt
3 tempo push ups 21×1
3 sets:
3 snatch deadlift
3 snatch high pull
3 muscle snatch
3 power snatch
Weightlifting
Build to a Heavy 3-Position Power Snatch:
1 High Hang Power Snatch (hip) + 1 Hang Power Snatchn (at knee) + 1 Power Snatch (from floor)
3 Position Snatch
1.Hip
2.Knee
3. Ground
Metcon
Metcon (2 Rounds for reps)
10 min AMRAP:
10 Power Snatch
200 m Run
Rest 2 min
10 min AMRAP:
50 Sit ups
40 Pistols
30 Push ups
Rx+ 155/105, pistols, strict pushups
Rx 135/95, pistols, strict pushups
L1 115/75, step back lunges, modified pushups
L2 95/65, step back lunges, modified pushups
