Tuesday, September 14, 2021

CrossFit Albuquerque – Open Gym

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Warm-up

200-400 m run

10 air squats

10 pvc pass throughs

10 snatch deadlift

10 snatch pulls

10 muscle snatch

10 power snatch

10 ohs with pvc

Weightlifting

E2MOM for 16 MIN:

0-2 – 3 muscle snatch

2-4 – 2 muscle snatch

4-6 – 1 muscle snatch

6-8 – 3 power snatches

8-10 – 2 power snatches

10-12 – 1 power snatch

12-14 – 1 power snatch

14- 16 – 1 power snatch

*building every set*

Muscle Snatch

Metcon

Metcon (Time)

3 Sets:

250 m row

5 mu

250 m row

5 mu

*Rest 2 min

RX+ ring

RX ring/bar

L1 scaled mu

L2 200 m row, scaled mu

*modify row with run, bike, or ski, if need be*

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