CrossFit Albuquerque – Open Gym
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
40 DU
7 Power 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
