Thursday, December 3, 2020

CrossFit Albuquerque – CrossFit

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Warm-up

2 sets:

200 m run

3 whirly birds

5 quad stretch each leg

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

:30 wall chest stretch

5 downward/upward dog

Weightlifting

Snatch Complex: “Lion Complex”

1 Snatch Deadlift

1 Hang Power Snatch

1 Overhead Squat

1 Behind the Neck Push Jerk

1 Overhead Squat

*build to a heavy for the day*

LION COMPLEX

*Snatch/OHS Complex*

For Max Load

1 Snatch Grip Deadlift

1 Hang Power Snatch

1 Overhead Squat

1 Behind the Neck Push Jerk

1 Overhead Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min for quality:

2 min cardio

10 airplanes

10 broad jumps

10 perfect push ups

1 min plank

10 tempo air squats 21×1

OR

20 MIN for Quality

Gymnastics free time!