CrossFit Albuquerque – CrossFit
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.*
