Tuesday, November 3, 2020

CrossFit Albuquerque – Home Workouts

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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

3 sets:

3 snatch deadlifts

3 snatch pulls

3 muscle snatch

3 power snatch


Snatch Complex:

Build to a challenging 3-RM Power or full snatch

*can be singles or touch n go”


Power Snatch


Metcon (Time)

4 Sets:

20 Box jumps

15 Power snatch

*Rest 1 min btw efforts

*snatches much be unbroken

RX+115/85 24/20

RX 95/65 24/20

L1 85/55 24/20 step ups mixed in

L2 Happy weight step ups

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