CrossFit Albuquerque – CrossFit
Warm-up
400 m run
down and back high knees
Down and back butt kicks
Down and back side shuffle
Down high kicks
Back quad stretch
Down chicken walk
Back over/under the fence
10 toe touches
10 lateral lunges
10 spiderman crawls
10 pigeon
5 downward/upward dog
1 sets:
5 snatch deadlifts
5 snatch pulls
5 muscle snatch
5 high hang snatches
1 sets:
5 clean deadlifts
5 clean pulls
5 muscle clean
5 high hang cleans
Weightlifting
High Hang Snatches (at the hip) – *FOCUS is dropping under bar fast*
5 sets of 3 reps @ 70-75% of 1-RM
Then…
High Hang Cleans (at the hip) – *FOCUS is dropping under bar fast*
5 sets of 3 reps @ 70 -75% of 1-RM
Then…
Behind the Neck Split Jerks – *FOCUS is bar path and catching with full lock out*
5 sets of 3 reps @ 70-75% of 1-RM Split Jerk
