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
Weightlifting
Deadlift:
2 sets of 3 reps @ 90%
2 sets of 1 reps @ 95%
*If percentages of 1-RM are too heavy, use “training max as reference; which is 90% of 1-RM)
Deadlift
Metcon
Metcon (AMRAP – Rounds and Reps)
6 min AMRAP:
10 Power Snatch
5/3 MU
50 DU
Rest 2 min
*REPEAT*
RX+ 135/95
RX 115/75, 10 Dips, DU
L1 95/65, 10 Dips with bands, 100 Single unders
L2 75/55, 10 Off box dips, 100 single unders
