Wednesday, March 17, 2021

CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm-up

400 m run

down and back high knees

Down and back butt kicks

Down and back side shuffle

Down high kicks

Back quad stretch

Down chicken walk

Back over/under the fence

5 cherry pickers

10 lateral lunges

3 whirly birds in each direction

10 bird dogs

20 deadbugs

10 single leg glute bridges

3 sets:

3 snatch deadlifts

3 snatch high pulls

3 muscle snatch

Weightlifting

E2MOM for 14 MIN:

1 Hang Full Snatch + 1 OHS

*up to a challenging for the day*

1 Hang Full Snatch + 1 OHS

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

6 Power Snatch

12 TTB

18/15 cal row/bike

RX+ 135/95

RX 115/75

L1 95/65, hanging leg raises, 15/12 cals row/bike

L2 happy weight, floor leg raises or v-ups, 12/10 cal row/bike

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