Saturday, January 25, 2020

CrossFit Albuquerque – CrossFit

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Warm-up

Coach Directed.

Metcon

Metcon (Time)

Team Wod (3 athletes)

2 Rounds for time:

120 calorie Assault Bike or row

90 HSPU

60 DB Snatch

RX+ – strict HSPU, AB. 70/50lbs

RX – kipping hspu at even, AB or Row, 50/35bs

Scaled L1 – row, kipping with ab mats or modified, 35, 20lbs

Scaled L2 -row, push up, 20/10lbs

Extra Credit

Extra Credit/Open Gym Strength Work

Snatch Balance: Find a Heavy single

Snatch push press – 81% x 3 x 5

Snatch pull – 98% (of snatch) 4 sets of 3 reps

Clean pull – 100% (of clean) 3 sets of 3 reps

Snatch Balance

Find a Heavy single

Snatch Grip Push Press (5, 5, 5)

81% 3X5

Snatch Pull (3, 3, 3)

Clean Pull (3, 3, 3)