CrossFit Albuquerque – CrossFit
Warm-up
200-400 m run
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
:30 wall chest stretch
10 toe touches
10 lateral lunges
10 spiderman crawls
10 pigeon
5 downward/upward dog
10 scap push ups
10 lateral hops
10 front to back hops
Then…
1 sets:
5 snatch deadlift
5 snatch high pull
5 muscle snatch
5 OHS
Then…
1 sets:
5 strict press
5 push press
5 push jerks
5 split jerks
*ALL SETS FROM BEHIND THE NECK*
Weightlifting
5 sets:
3 Power Snatch + 3 snatch drop
*Touch and Go*
*Build to a heavy complex*
Then…
3 sets:
5 Strict Press from Split Jerk Stance, focusing on form (not heavy)
Then…
Build to a heavy complex of:
2 behind the neck PUSH jerks + 1 behind the neck SPLIT jerk
Power snatch + snatch drop
3 ps + 3 drops
Behind the Neck Press
Behind the Neck Strict Press
Behind the Neck Split Jerk + Split Jerk
2+1
