CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm-up

2 min Cardio of Choice

20 PVC pass thrus

20 Overhead alternating lunges with PVC

20 banded good mornings

20 banded overhead squats

60 sec plank

Weightlifting

E2MOM for 14 MINS:

2 TNG Power or full snatch

*3 secs slow negative from hip position back to the floor each rep*

Power Snatch

Snatch

Metcon

Metcon (Time)

2 Sets:

15 Power Snatches

50 DU

15 OHS

50 DU

*Rest 2 min btw sets

RX+ 135/95

RX 115/75

L1 95/65, mix du and single unders

L2 happy weight, 100 single unders

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up2 min Cardio of Choice 20 PVC pass thrus 20 Overhead alternating lunges with PVC 20 banded good mornings 20 banded overhead squats 60 sec plankWeightliftingE2MOM for 14 MINS: 2 TNG Power or full snatch *3 secs slow negative from hip position back to the floor each rep*Power SnatchSnatchMetconMetcon (Time)2 Sets: 15 Power Snatches…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up2 min Cardio of Choice 20 PVC pass thrus 20 Overhead alternating lunges with PVC 20 banded good mornings 20 banded overhead squats 60 sec plankWeightliftingE2MOM for 14 MINS: 2 TNG Power or full snatch *3 secs slow negative from hip position back to the floor each rep*Power SnatchSnatchMetconMetcon (Time)2 Sets: 15 Power Snatches 50…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up2 min Cardio of Choice 30 banded good mornings 20 banded push ups 20 air squats 20 alternating lunges 60 sec plankWeightliftingE3MOM for 15 MINS: Bench Press: 6 reps (building each set) *slow eccentric 5 seconds to the chest. NO Pause on chest.* Goal is to build to a heavy 6RM for the day*…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up2 min Cardio of Choice 30 banded good mornings 20 banded push ups 20 air squats 20 alternating lunges 60 sec plankWeightliftingE3MOM for 15 MINS: Bench Press: 6 reps (building each set) *slow eccentric 5 seconds to the chest. NO Pause on chest.* Goal is to build to a heavy 6RM for the day* Aim…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up2 min Cardio of Choice 30 banded good mornings 20 banded push ups 20 air squats 20 alternating lunges 60 sec plankWeightliftingE3MOM for 15 MINS: Bench Press: 6 reps (building each set) *slow eccentric 5 seconds to the chest. NO Pause on chest.* Goal is to build to a heavy 6RM for the day*…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up2 min Cardio of Choice 30 banded good mornings 3x10 reps band walk outs 20 air squats 20 alternating lunges 5 inch worms 60 sec plankWeightliftingOn a 20 MIN Running Clock... Deadlift: Build to a 6-RM - Heavy for the Day *slow eccentric 5 seconds to the floor. Aim for 80-85% of max as…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up2 min Cardio of Choice 30 banded good mornings 3x10 reps band walk outs 20 air squats 20 alternating lunges 5 inch worms 60 sec plankWeightliftingOn a 20 MIN Running Clock... Deadlift: Build to a 6-RM - Heavy for the Day *slow eccentric 5 seconds to the floor. Aim for 80-85% of max as…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up2 min Cardio of Choice 30 banded good mornings 3x10 reps band walk outs 20 air squats 20 alternating lunges 5 inch worms 60 sec plankWeightliftingOn a 20 MIN Running Clock... Deadlift: Build to a 6-RM - Heavy for the Day *slow eccentric 5 seconds to the floor. Aim for 80-85% of max as final…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up2 min Cardio of Choice 30 banded good mornings 3x10 reps band walk outs 20 air squats 20 alternating lunges 5 inch worms 60 sec plankWeightliftingBack or Front Squat: Athletes choice E3MOM for 15 MINS: 6 reps (building each set) *slow eccentric 5 seconds to the bottom of squat. NO Pause at bottom.* Goal…