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 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.
