Sunday, February 7, 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 clean deadlift

3 clean high pull

3 muscle clean

Weightlifting

Clean Long Pull 3×3 reps

Then…

Clean Pull + Clean – 5 sets @ 70%

Then…

Clean Pull on Riser 3sets of 3 reps @ 80%

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