Sunday October 11, 2020

CrossFit Albuquerque – CrossFit

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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

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