Wednesday, July 29, 2020

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)

10 hollow body rocks

3 sets: W\PVC, empty barbell

3 snatch deadlift

3 snatch high pull

3 muscle snatch

3 power snatch

3 OHS

Weightlifting

Snatch Complex:

1 Power Snatch + 2 Squat Snatches

Does NOT have to be TNG

*Find a max weight for this complex*

1 Power Snatch + 2 Snatch

Metcon

Metcon (Time)

For Time:

30 TTB

30 Power snatch

Rest 2 min

25 TTB

20 OHS

Rest 2 min

20 TTB

10 squat snatch

*Weight increases every round. Scaled weights-Stay the same barbell weight or increase weights to a doable weight for YOU.

RX+ 115/85, 135/95, 155/115, TTB

RX 95/65, 115/75, 135/95, TTB

L1 Hanging leg raises

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