CrossFit Albuquerque – Open Gym
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
Find a “Heavy” Snatch for the day.
NOTE: Lifters should stop once technique begins to break down.
Snatch
Metcon
Metcon (Weight)
Every 2 min for 10 sets:
125/100 m row or 100 m sprint
5 Squat Snatch
RX+ 155/105
RX 135/95
L1 115/75
L2 happy weight
