CrossFit Albuquerque – Open Gym
Warm-up
2 sets:
100 m run
20 jumping jacks
20 mountain climbers
Then:
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 High Pull + Power Snatch + Hang Full Snatch at the knee
Snatch High Pull + Power Snatch +Hang Full Snatch
Metcon
Metcon (Time)
For time:
30-20-10
Power snatch
Row cals
RX+ 135/95
RX 115/75
L1 95/65
L2 Happy weight
