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
5 cherry pickers
10 lateral lunges
3 whirly birds in each direction
10 bird dogs
20 deadbugs
10 single leg glute bridges
3 sets:
3 snatch deadlifts
3 snatch high pulls
3 muscle snatch
Weightlifting
Muscle snatch
5 sets of 3 reps
*focusing on turn over*
Then…
Panda pulls
5 sets of 3 reps
*focusing on fast drop after full extension*
Then…
Snatch balance
-Find a challenging weight from the rack
*focus should be catching with locked out arms*
