Wednesday, March 3, 2021

CrossFit Albuquerque – Open Gym

View Public Whiteboard

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)

3 sets:

3 snatch deadlift

3 snatch high pull

3 muscle snatch

3 OHS

Weightlifting

E2MOM for 14 MIN:

1 Full Snatch

Min 0:00 – 2:00 – 65%

Min 2:00 -4:00 – 70%

Min 4:00 – 6:00 – 75%

Min 6:00 -8:00 – 80%

Min 8:00 – 10:00 – 82.5%

Min 10:00 – 12:00 – 85%

Min 12:00 – 14:00 – 85-90%

*Use 90% as training max; if feeling too heavy.*

Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP:

5 Power snatch

10 cal row/bike

RX+ 165/115

RX 155/105

L1 135/95

L2 115/75

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