CrossFit Albuquerque – CrossFit
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
