Sunday Olympic Lifting

CrossFit Albuquerque – CrossFit

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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 behind the neck push press

Weightlifting

Snatch Waves…

3 rounds for quality:

5-4-3-2-1 reps

Full snatch

Should increase in weights each rep sequence. Example of 3 waves below:

75-95-115-135-155

95-115-135-155-175

115-135-155-175-195

Essentially building to

a challenging single.

Reps should not have failure. Sets of 5,4,3 should be done as TNG reps.

Snatch

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