Saturday, March 7, 2020

CrossFit Albuquerque – CrossFit

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Warm-up

Coach Directed.

Metcon

Metcon (Time)

In teams of 2 …splitting the work.

Buy in: 800 Meter run with partner

5 Rounds:

30 DB push press

20 DB box Step overs

10 Double DB Ground to Overhead

Buy out: 800m run with partner

RX+ – 50/35lbs,24/20″

RX – 35/20lbs, 24/20″

Scaled L1 – 20/15lbs, 20″

Scaled L2 – 15/10lbs, 20″ or less

Extra Credit

Drop Snatch

3 sets x 3 reps @ 70-80%

70 – 80% of your one rep max snatch (from the rack)

Bench Press

5 sets of 3 reps @75- 80%

Snatch Pull (not a high pull)

3 sets x 3 reps @ 100%

100% of your one rep max snatch.

Single Leg RDL with KB’s or DB’s

4 sets x 12 reps

12 reps per leg. One KB or DB in each hand.

Drop Snatch (3, 3, 3)

Bench Press (3, 3, 3, 3, 3)

Snatch Pull (3, 3, 3)

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