Wednesday, January 6, 2021

CrossFit Albuquerque – Open Gym

View Public Whiteboard

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

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