Wednesday, May 6, 2020

CrossFit Albuquerque – Home Workouts

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Warm-up

2 min cardio

:15 high knees

:15 butt kicks

20 steps side shuffle in each direction

10 lateral lunges

5 down/upward dog

10 side plank twists to each side

10 single leg glute bridges each side

10 pass throughs

10 behind the neck presses

3 sets:

100 m jog

5 tuck jumps

5 muscle snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

4 sets:

4 min AMRAP:

200 M Run

16 Box jumps/ step ups

8 Power snatch (alt db snatch)

*Rest 90 sec btw sets

Weightlifting

Snatch Complex:

1 Pause Squat Snatch (at mid shin) + 1 Overhead squat + 1 Squat Snatch from mid shin + 1 Overhead Squat

*work up to a max for the complex*

**if unable to do full squat, do power snatch**

1 Pause Squat Snatch (mid shin) + 1 Overhead Squat + 1 Squat Snatch (mid shin) + 1 Overhead Squat

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