CrossFit Albuquerque – CrossFit
Warm-up
Run 400
10 toe touches
10 quad pulls
10 pigeon
10 Spider-Man
5 downward/upward dog
2 sets
10 inch worms
10 side lateral raises
10 pvc pass thrus
2 sets
With pvc/empty barbell
10 muscle snatch
10 ohs
10 snatch balances
Weightlifting
Snatch from the blocks
*set to patella height*
5 sets of 3 reps; working up to a challenging, but doable, set.
Then…
Snatch grip deadlifts
5 sets of 3 reps at 100-110% of snatch 1-RM
