Wednesday, December 9, 2020

CrossFit Albuquerque – Open Gym

View Public Whiteboard

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

5 cherry pickers

10 lateral lunges

3 whirly birds in each direction

10 bird dogs

20 deadbugs

10 single leg glute bridges

3 sets:

3 snatch deadlifts

3 snatch high pulls

3 muscle snatch

Weightlifting

E3MOM for 15 MIN:

Power Snatch Complex:

High Hang PS (hip) + Low Hang PS (below knee) + OHS

*build to a challenging weight for the day*

High Hang PS (hip) + Low Hang PS (below knee) + OHS

Metcon

Metcon (Weight)

18 min EMOM:

Min 1: 10 CTB

Min 2: 3 Wall Walks

Min 3: 8 Power Snatch

RX+ CTB, 135/95

RX CTB, 115/85

L1 CTB w/band or jumping, 95/65

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