Sunday – November 1, 2020

CrossFit Albuquerque – CrossFit

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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%

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