CrossFit Albuquerque – CrossFit
Warm-up
5 minutes cardio
5×10 reps band walk outs
20 bird dogs
30 secs side plank L
30 secs side plank R
60 secs standard plank
Weightlifting
5 sets of:
3 position (no contact) muscle snatch. 50-60% of max
Then…
5 sets:
3 position power snatch + 1 ohs with pause
65-70% of max
Then…
5 sets:
3 position full snatch
65-70% of max
