Wednesday, October 7, 2020

CrossFit Albuquerque – CrossFit

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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



Find a “Heavy” Snatch for the day.

NOTE: Lifters should stop once technique begins to break down.



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

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