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
Find a Heavy for the Day:
Snatch + Snatch Balance
Then…95% for 1 rep
Then…90% for 1 rep
Snatch + Snatch Balance
Metcon
Metcon (AMRAP – Rounds and Reps)
4 sets:
3 min AMRAP:
10 OHS
5 CTB
*Rest 1 min btw sets
*Start at the top every time
RX+ 115/85
RX 95/65
L1 75/55, jumping CTB
L2 happy weight, ring rows
