Tuesday, June 30, 2020

CrossFit Albuquerque – Home Workouts

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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

10 lateral lunges

10 bird dogs

5 downward/upward dogs

10 thoracic twists

20 dead bugs

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 power snatch

Metcon

Metcon (No Measure)

15 min EMOM:

Min 1: 20 v-ups

Min 2: 8 Power Snatch/16 alt db snatch

Min 3: 50 DU/100 single unders

Weightlifting

Snatch Complex:

1 Power Snatch + 3 pos squat snatch

(High – Above Knee – Floor)

*power snatch of legs are too sore from yesterday*

1 Power Snatch + 3 pos Squat Snatch

(High – Above Knee – Floor)

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