Wednesday, August 26, 2020

CrossFit Albuquerque – Home Workouts

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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

10 Dips

50 DU/100 single unders

Rest 2 min

*REPEAT*

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