CrossFit Albuquerque – CrossFit
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 power snatch
Weightlifting
Snatch Complex
1 Snatch + 1 OHS + 1 Snatch Below the knee + 2 OHS
*build to heavy for the day*
1 Snatch + 1 OHS + 1 Snatch Below the knee + 2 OHS
Metcon
Metcon (Weight)
16 MIN EMOM:
Min 1: 15 Wallballs
Min 2: 6 Power Snatch RX-95/65 RX+-135/95
