Tuesday, February 2, 2021

CrossFit Albuquerque – Open Gym

View Public Whiteboard

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

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