CrossFit Albuquerque – CrossFit
Weightlifting
5 sets:
1 Power snatch + 1 ohs (2 sets) at 65-70%
Note: pause at the knee 2 seconds on the way up for the power snatch.
Technique Focus:
Reinforce a solid bottom start position and maintaining a correct angle at knee.
Then…
5 sets:
1 Push press +1 Snatch balance @ 65-70% of snatch
Technique focus:
Catching with locked arms and one fluid motion of movement into the squat.
Then…
4 sets each:
20 secs on/10 secs off
Alternating hollow body/Superman hold
(4 minutes total time)
Then…
Run 400m or Row 500m all out effort
