CrossFit Albuquerque – CrossFit

Warm-up

200-400m run

3×10 band walkouts

1 Min Plank

Metcon (Time)

For Time: with a partner (splitting work evenly)

100 calorie row

80 calorie bike

60 Deadlifts

80 calorie bike

100 calorie row

RX+ 275/185 lbs

RX – 245/165 lbs

Scaled L1 – 185/115lbs

Scaled L2 – 135/95lbs

Scaled L3 – happy weights and movements

CrossFit Albuquerque - CrossFitWarm-up200-400m run 3x10 band walkouts 1 Min PlankWeightlifting E2MOM for 10 mins: 3-Position Power Clean or Clean+Jerk Increase 5-10lbs from 9/15 Note, this is performed as one high-hang clean, one mid-thigh clean, one clean from the floor, and then one jerk.3 position Clean+1 JerkClean from position 1, 2, 3. Plus 1 jerk. From top down.Metcon (Time)3 RFT:…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up200-400m run 3x10 band walkouts 1 Min PlankWeightlifting E2MOM for 10 mins: 3-Position Power Clean or Clean+Jerk Increase 5-10lbs from 9/15 Note, this is performed as one high-hang clean, one mid-thigh clean, one clean from the floor, and then one jerk.3 position Clean+1 JerkClean from position 1, 2, 3. Plus 1 jerk. From top…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up200-400m run 3x10 band walkouts 1 Min PlankWeightlifting E2MOM for 10 mins: 3-Position Power Clean or Clean+Jerk Increase 5-10lbs from 9/15 Note, this is performed as one high-hang clean, one mid-thigh clean, one clean from the floor, and then one jerk.3 position Clean+1 JerkClean from position 1, 2, 3. Plus 1 jerk. From top…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up200-400m run 3x10 band walkouts 1 Min PlankWeightlifting E3MOM for 12 mins: 8 Bench Press @65% of 1RM Bench Press. Increase 5#”s from last week.Bench PressMetcon (No Measure)3 Sets @ Easy Pace: 10 Cal Machine, “Choice.” 100’ S/A Farmers Carry R/L 10 Cal Machine, “Choice.” 10x Lateral Box Step Ups R/L 1:00 Middle Plank…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up200-400m run 3x10 band walkouts 1 Min PlankWeightlifting E3MOM for 12 mins: 8 Bench Press @65% of 1RM Bench Press. Increase 5#”s from last week.Bench PressMetcon (No Measure)3 Sets @ Easy Pace: 10 Cal Machine, “Choice.” 100’ S/A Farmers Carry R/L 10 Cal Machine, “Choice.” 10x Lateral Box Step Ups R/L 1:00 Middle Plank…

CrossFit Albuquerque - CrossFitWarm-up200-400m run 3x10 band walkouts 1 Min PlankWeightlifting E3MOM for 12 mins: 8 Bench Press @65% of 1RM Bench Press. Increase 5#”s from last week.Bench PressMetcon (No Measure)3 Sets @ Easy Pace: 10 Cal Machine, “Choice.” 100’ S/A Farmers Carry R/L 10 Cal Machine, “Choice.” 10x Lateral Box Step Ups R/L 1:00 Middle Plank…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up200-400m run 3x10 band walkouts 1 Min PlankWeightlifting E3MOM for 12 mins: 8 DeadLift @65% of 1RM DeadLift. Increase 10#’s from last week.DeadliftMetcon (AMRAP - Rounds and Reps)8 min AMRAP: 3,6,9,12,15 etc. HSPU’s Box Jump Overs 24/20” RX - Floor, 24/20” Scaled L1 -1-2 Abmats, 24/20” Scaled L2 - Seated DB Press, 24/20” Scaled…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up200-400m run 3x10 band walkouts 1 Min PlankWeightlifting E3MOM for 12 mins: 8 DeadLift @65% of 1RM DeadLift. Increase 10#’s from last week.DeadliftMetcon (AMRAP - Rounds and Reps)8 min AMRAP: 3,6,9,12,15 etc. HSPU’s Box Jump Overs 24/20” RX - Floor, 24/20” Scaled L1 -1-2 Abmats, 24/20” Scaled L2 - Seated DB Press, 24/20” Scaled…

CrossFit Albuquerque - CrossFitWarm-up200-400m run 3x10 band walkouts 1 Min PlankWeightlifting E3MOM for 12 mins: 8 DeadLift @65% of 1RM DeadLift. Increase 10#’s from last week.DeadliftMetcon (AMRAP - Rounds and Reps)8 min AMRAP: 3,6,9,12,15 etc. HSPU’s Box Jump Overs 24/20” RX - Floor, 24/20” Scaled L1 -1-2 Abmats, 24/20” Scaled L2 - Seated DB Press, 24/20” Scaled L3 - happy…