CrossFit Albuquerque – CrossFit
Warm-up
2 min cardio
10 arm circles forward and back
20 everest climbers
10 alt pigeon stretch
10 alt scorpion stretch
10 lateral lunges
30 hip bridges
20 dead bugs
Weightlifting
Tempo power Snatch
(3 secs to the knee, then explode fast!)
5 sets of 3 reps at 60-70% max
Then…
Tempo snatch pulls
(5 secs to the hip, then explode fast!)
5 sets of 3 reps 90-100% of max
Then…
Snatch grip push press (from rack)
5 sets of 5 reps at 60-70% of 1-RM snatch
