Tuesday, November 10, 2020

CrossFit Albuquerque – Open Gym

View Public Whiteboard

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 toe touches

10 lateral lunges

10 spiderman crawls

10 pigeon

5 downward/upward dog

10 scap push ups

2 sets:

5 ring rows

5 dips

5 tuck jumps

3 sets:

3 snatch deadlifts

3 snatch pulls

3 muscle snatch

3 power snatch

Weightlifting

Snatch Complex:

E3MOM for 15 MIN:

1 full tempo snatch from floor

*5 secs to hip, 2 second pause in catch*

Snatch

Metcon

Metcon (Weight)

15 min EMOM:

Min 1: 10 OHS

Min 2: 10 CTB

Min 3: 10 burpees

RX+ 135/95, CTB, 12-15 burpees

RX 115/75, CTB,

L1 95/65, CTB with bands or jumping, regular burpees (10)

L2 barbell, CTB with bands or ringrows, regular burpees (8)

Leave a Reply