Sunday, November 15, 2020

CrossFit Albuquerque – CrossFit

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Warm-up

400 m run

down and back high knees

Down and back butt kicks

Down and back side shuffle

Down high kicks

Back quad stretch

Down chicken walk

Back over/under the fence

10 toe touches

10 lateral lunges

10 spiderman crawls

10 pigeon

5 downward/upward dog

10 scap push ups

2 sets:

5 ring rows

5 dips

5 tuck jumps

2 sets:

5 snatch deadlifts

5 snatch pulls

5 muscle snatch

5 power snatch

Weightlifting

Muscle Snatch:

3 sets of 5 reps

*focus on hip extension and fast turn over*

Then…

Snatch Angel Drops: with a 2 second pause in the catch

3 sets of 5 reps

*focus is on confidence on getting under the bar quickly and catching in the squat*

Then…

High Hang Snatch:- 2 second pause in catch.

Work up to a challenging weight.

*focus is leg drive and stability at bottom

Muscle Snatch

High-Hang Snatch

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