CrossFit Albuquerque – CrossFit
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)
1-2 sets:
5 snatch deadlift
5 snatch high pull
5 muscle snatch
5 OHS
Weightlifting
High Hang Snatch
*Find a 2-RM from the hip*
Then.::
3 behind the neck snatch push press + 2 OHS
*Find a challenging weight for the complex.*
Then…
Snatch pull
3 sets of 5 reps at 100-110% of 1-RM
