Wednesday, February 10, 2021

CrossFit Albuquerque – CrossFit

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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

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

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