Sunday, February 21, 2021

CrossFit Albuquerque – CrossFit

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Warm-up

2 sets:

100 m run

20 jumping jacks

20 mountain climbers

10 quad stretches

:30 sit in bottom of squat (stretch ankles and calves as well)

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

5 spiderman crawls with sit back to stretch hamstring

10 thoracic twists to each side (on all fours, one hand behind the neck, and rotate)

3 sets:

3 snatch deadlift

3 snatch high pull

3 muscle snatch

3 OHS

Weightlifting

Snatch Long Pull – 3×3

(warm up)

Snatch Pull + Snatch

*Build to a heavy for the day*

Then…1 set at 90% of the day

Snatch Pull on Riser

*Build to a heavy 3RM for the day*

Then…1 set at 90% of the day

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