CrossFit Albuquerque – Open Gym
Warm-up
2 sets:
100 m run
20 jumping jacks
20 mountain climbers
10 quad stretches
:30 sit in bottom of squat (stretch ankles and calves as well)
10 arm circles forward
10 arm circles back
10 arm swings over/under
10 arm swings up and down
5 spiderman crawls with sit back to stretch hamstring
10 thoracic twists to each side (on all fours, one hand behind the neck, and rotate)
3 sets:
3 snatch deadlift
3 snatch high pull
3 muscle snatch
3 OHS
Weightlifting
Snatch complex:
Snatch Deadlift (2 sec pause off the ground at start) + low hang snatch (2 sec pause at hang) + overhead squat (2 sec pause at bottom of squat)
Snatch Deadlift + Low Hang Snatch + Overhead Squat
Snatch Deadlift (2 sec pause off the ground at start) + low hang snatch (2 sec pause at hang) + overhead squat (2 sec pause at bottom of squat)
Metcon
Metcon (Time)
3 RFT:
90 DU/180 single unders
30 OHS
25 TTB
*rest 1 min btw rounds
RX+ DU, 95/65, TTB
RX DU, 75/55, TTB
L1 SU, smart weight, leg raises
L2, SU, smart weight or FS, floor leg raises
