CrossFit Albuquerque – CrossFit
Warm-up
3 mins cardio warm up
30 band walk outs/side
30 glute bridges
20 bird dogs
10 inch worms
60 sec plank
Weightlifting
5 sets:
3 position snatch
Work up to 70%. Use as a warm up for jerks.
Then…
Split Jerk from Rack or Blocks
12 sets of 1 rep
Build up to 80-90% or your max
Then…
4 rounds for quality:
60 sec sand bag hold
10 seated DB press
10 ring rows
10 cosack squat (side lunges)
