CrossFit Albuquerque – CrossFit
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
