CrossFit Albuquerque – CrossFit
Warm-up
2-3 mins cardio
Then 1 round with PVC then 1 round with barbell of:
3 snatch deadlifts
3 snatch pulls
3 snatch high pulls
3 muscle snatch
3 power snatch
3 full snatch
3 snatch balances
Weightlifting
Snatch Deadlift
5 sets of 3 reps at 110-120% of 1-RM snatch
Then…
Snatch pull (not high pull)
5 sets of 3 reps at 100% of max snatch
Then…
5 sets of:
1 power snatch + 1 full snatch + 1 OHS
70-75% of heaviest snatch.