Sunday October 4, 2020

CrossFit Albuquerque – CrossFit

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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)

10 hollow body rocks

1 set:

5 snatch deadlift

5 snatch high pull

5 muscle snatch

5 power snatch

5 OHS

1 set:

5 clean deadlift

5 clean high pull

5 muscle clean

5 power clean

5 front squat

Weightlifting

Full snatch

5 sets of 2 reps @ 70% of 1-RM

*4-5 secs slow to the power position*

Then…

Full Clean

5 sets of 2 reps @ 70% of 1-RM

*4-5 secs slow to the power position*

Note: these should be done as singles. Not as TNG.

Snatch

Clean

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