CrossFit Albuquerque – CrossFit
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
