Tuesday, December 15, 2020

CrossFit Albuquerque – Home Workouts

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Warm-up

200 m jog

5 cherry pickers

10 lateral lunges

3 whirly birds in each direction

10 bird dogs

20 deadbugs

10 single leg glute bridges

10 half burpees

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

3 sets:

3 snatch deadlift

3 snatch high pull

3 muscle snatch

3 OHS

Weightlifting

Snatch Complex:

2 Power Snatch + 2 Full Snatch + 2 OHS

2 Power Snatch + 2 Full Snatch + 2 OHS

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP:

10 TTB/Sit ups

40 DU

7 Power Snatch/DB Snatch

RX+ 155/105

RX 135/95

L1 hanging leg raises, 80 single unders, 115/75

L2 floor leg raises/v-ups, 80 single unders, happy weight

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