Sunday March 7, 2021

CrossFit Albuquerque – CrossFit

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Warm-up

2 sets:

20 jumping jacks

20 mountain climbers

10 quad stretches

:30 sit in bottom of squat (stretch ankles and calves as well)

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

5 spiderman crawls with sit back to stretch hamstring

10 thoracic twists to each side (on all fours, one hand behind the neck, and rotate)

1 set:

10 snatch deadlift

10 snatch high pull

10 muscle snatch

10 OHS

Weightlifting

Snatch from the blocks (at the knee)

5 sets of 3 reps @ 70-75% of 1-RM

Then…

Panda Pulls

5 sets of 3 reps (technique focus)

Then…

Snatch from ground

5 sets of 1 rep

*building each set to a challenging but “clean” heavy rep for the day.*

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