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)
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
