Thursday, February 27, 2020

CrossFit Albuquerque – CrossFit

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Warm-up

Coach Directed.

Metcon

Metcon (No Measure)

15 MIN AMRAP for Quality:

– 2 min cardio of your choice

-50 ft. Walking Lunges

– 30 banded glute bridges

– 20 good mornings

– 10 muscle snatch with pvc or empty bar

– 10 overhead squat with pvc or empty bar

– 20 ab mat sit ups or GHD

Weightlifting

25 MIN Clock…

3 TNG Full Snatches

Build up to a daily max.

*ok to use straps*

Then…

Snatch Pull

3 sets x 5 reps @ 110%

If 110% of you 1RM of Snatch is too easy, do up to 120% of your one max rep of Snatch.

OR

Snatch Balance

3 sets of 5 reps at 70-80% of 1-RM snatch

Snatch (3RM for the day)

Snatch Pull (5, 5, 5)

Snatch Balance (5, 5, 5)

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