CrossFit Albuquerque – Open Gym
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
3 OHS
Weightlifting
Snatch Pull + Snatch – Find a heavy for the day
Then… 95% x 1 rep
Then…90% x 1 rep
Snatch High Pull + Snatch
Metcon
Metcon (Time)
For Time:
20 TTB
30 DB step overs
60 alt DB snatch
30 DB step overs
20 TTB
RX 50/35
L1 40/25, hanging leg raises
L2 30/15, v-ups or floor leg raises
