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 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
Weightlifting
Snatch Complex:
Build to a challenging 3-RM Power or full snatch
*can be singles or touch n go”
Snatch
Power Snatch
Metcon
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
