CrossFit Albuquerque – CrossFit
Warm-up
400 m run
down and back high knees
Down and back butt kicks
Down and back side shuffle
Down high kicks
Back quad stretch
Down chicken walk
Back over/under the fence
5 cherry pickers
10 lateral lunges
3 whirly birds in each direction
10 bird dogs
20 deadbugs
10 single leg glute bridges
3 sets:
3 snatch deadlift
3 snatch high pull
3 muscle snatch
3 power snatch
Weightlifting
1 Hang Full Snatch + 1 Full Snatch + 1 Hang Power Snatch
Touch-N-Go
*Work to a heavy for the complex*
1 Hang Snatch + 1 Snatch + 1 Hang Power Snatch
Metcon
Metcon (Time)
For time:
75 power snatch
*EMOM Complete 5 BF Burpees
Start Metcon with burpees
RX+ 115/75lbs
RX – 95/65lbs
Scaled L1 – 75/55lbs
Scaled L2 – 55/35lbs
