CrossFit Albuquerque – CrossFit
Warm-up
5 mins cardio of choice
4 mins Tabata:
Hollow body/ Superman
30 band pull aparts
30 glute bridges
Weightlifting
5 sets:
1 Power clean+ 1 front squat (2 sets) at 65-70% of max clean
Note: pause at the knee 2 seconds on the way up for the power clean.
Technique Focus:
Reinforce a solid bottom start position and maintaining a correct angle at knee.
Then…
5 sets:
Clean Pull (shrug to toes)
5 reps at 90% of Clean max
Perform these with a 2 second pause at the knee.
Then…
5 sets:
1 behind the neck Push press +1 Split jerk @ 65-70% of max jerk
Technique focus:
Bar path and dropping under barbell with locked arms on catch.
