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
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
Weightlifting
Snatch Complex:
1 Power Snatch + 3 pos full 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)
Metcon
Metcon (Weight)
15 min EMOM:
Min 1: 16 TTB
Min 2: 8 Power Snatch
Min 3: 50 DU/100 single unders
Rx+ 155/105, RX 135/95
