CrossFit Albuquerque – CrossFit
Warm-up
400m run or 2 MIN Cardio
3 X 10 Band Walk outs
1 min handstand hold or plank
20 alternating lunges
20 Alternating Pigeons
5 inch worms
Weightlifting
Warm up:
Sotts presses
*very light*
3 sets of 6-8 reps
Then…
Snatch grip push press
5 sets of 5 reps at 65-75% of 1-RM snatch
Then…
Snatch balances at 60-70% of 1-RM snatch
5 sets of 3 reps
Then…
Snatch grip deadlifts
5 sets of 5 reps (5 secs slow to hip)
At 100% of max snatch weight
