Wednesday, January 13, 2021

CrossFit Albuquerque – CrossFit

View Public Whiteboard

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

E2MOM for 14 MIN:

Snatch Push Press + 1 Overhead Squat

*build to a heavy for the day*

1 Snatch Push Press + 1 OHS

Metcon

Metcon (Weight)

6 min EMOM:

Min 1: OHS

Min 2: cardio

*Rest 2 min

6 min EMOM:

Min 1: Power Snatch

Min 2: cardio

RX+ min 1 15 OHS/15 PS

Min 2 20/18 cals

RX min 1: 12 OHS/12 PS

Min 2 18/15 cals

L1 min 1 10 OHS/10 PS

Min 2 15/12 cals

L2 min 1 10 OHS/10 PS

Min 2 :40 of cardio

*pick a challenging weight knowing its only three sets

Leave a Reply

Call Us

505.264.7341

Get Here

6501 Eagle Rock NE Suite B-2 Albuquerque, NM 87113

Map

Newsletter

    Connect With Us

Proud Partners

RowRowRow