CrossFit Albuquerque – CrossFit
Warm-up
2 sets:
100 m run
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 sets:
5 snatch deadlift
5 snatch high pull
5 muscle snatch
5 OHS
Weightlifting
Snatch grip strict press behind the neck
5 sets of 5 reps – as heavy as possible
Snatch grip deadlift
5 sets of 5 reps for 110-120%
*controlled and slow reps*
Snatch pull
5 sets of 3 reps at 90-100%
