Thursday, April 30, 2020

CrossFit Albuquerque – Home Workouts

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Warm-up

1 SET:

2 Min Cardio

10 Quad Pulls

10 Chicken Walks

10 Spiderman Lunge with reach

10 Pigeon

8 Inch Worms

20 Bird Dogs

20 PVC\Broom pass thrus

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP:

2 Min Cardio

Band walk outs (20 each direction)

20 Russian twist

RDL 5-8 Reps per side

Wall Walk 1-3 Reps

5 Muscle Snatch PVC\Barbell

5 Power Snatch PVC\Barbell

5 Full Snatch PVC\Barbell

Weightlifting

Snatch Complex:

1 high hang squat snatch (at hip) + 1 hang squat snatch (above knee) + 1 hang snatch (below knee)

***Find a max for the day***

1 High hang squat snatch + 1 Hang squat snatch+ 1 Hang snatch

1 high hang squat snatch (at hip) + 1 hang squat snatch (above knee) + 1 hang snatch (below knee)

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