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)
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.
