CrossFit Albuquerque – CrossFit
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
