Tuesday, August 11, 2020

CrossFit Albuquerque – Open Gym

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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

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