CrossFit Albuquerque – Home Workouts

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Warm-up

2 Min Cardio of choice

3X10 reps band walkout

2 rounds:

5 pull ups, 10 push ups, 15 air squats

Weightlifting

E2:30x4sets(10Mins):

10 Deadlift

*Note, Increase 10#”s from 11/17

E2MOM for 10mins:

5 Bench Press

*Increase 5#’s from last week.

Deadlift

Metcon

Bench Press

Metcon (Time)

For Time:

400-meter Farmer’s Carry

*Every break, perform 5 Dual KB Clean and Jerks

RX – 53/44 lbs

Scaled L1 – 44/35lbs

Scaled L2- 35/26lbs

Scaled L3 – Happy Weights

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up 2 Min Cardio of choice 3X10 reps band walkout 2 rounds: 5 pull ups, 10 push ups, 15 air squatsWeightlifting E2:30x4sets(10Mins): 10 Deadlift *Note, Increase 10#”s from 11/17 E2MOM for 10mins: 5 Bench Press *Increase 5#’s from last week.DeadliftMetconBench PressMetcon (Time) For Time: 400-meter Farmer’s Carry *Every break, perform 5 Dual KB Clean and Jerks RX…

CrossFit Albuquerque - CrossFitWarm-up 2 Min Cardio of choice 3X10 reps band walkout 2 rounds: 5 pull ups, 10 push ups, 15 air squatsWeightlifting E2:30x4sets(10Mins): 10 Deadlift *Note, Increase 10#”s from 11/17 E2MOM for 10mins: 5 Bench Press *Increase 5#’s from last week.DeadliftMetconBench PressMetcon (Time) For Time: 400-meter Farmer’s Carry *Every break, perform 5 Dual KB Clean and Jerks RX - 53/44 lbs…

CrossFit Albuquerque - CrossFitWarm up (No Measure) 2 Min Cardio of choice 3X10 reps band walkout 2 rounds: 5 pull ups, 10 push ups, 15 air squatsWeightlifting E2MOM for 10mins: 3 Front Squat @32X1 *Increase 5-10 lbs from last week* Tempo is three seconds down, two second pause in bottom position, accelerate up, one second breath at the top of…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm up (No Measure) 2 Min Cardio of choice 3X10 reps band walkout 2 rounds: 5 pull ups, 10 push ups, 15 air squatsWeightlifting E2MOM for 10mins: 3 Front Squat @32X1 *Increase 5-10 lbs from last week* Tempo is three seconds down, two second pause in bottom position, accelerate up, one second breath at…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm up (No Measure) 2 Min Cardio of choice 3X10 reps band walkout 2 rounds: 5 pull ups, 10 push ups, 15 air squatsWeightlifting E2MOM for 10mins: 3 Front Squat @32X1 *Increase 5-10 lbs from last week* Tempo is three seconds down, two second pause in bottom position, accelerate up, one second breath at…

CrossFit Albuquerque - CrossFitWarm up (No Measure) 2 Min Cardio of choice 3X10 reps band walkout 2 rounds: 5 pull ups, 10 push ups, 15 air squatsWeightlifting EMOM for 10 MIN: 3 TNG Power Snatch *Increase 5#’s from 11/15Power SnatchMetconMetcon (No Measure) 3 RFT: 15 Overhead Squats 15 Pull Ups RX+- 115/75,C2B RX - 95/65, Pull Ups Scaled L1 - 75/55, Jumping…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up 2 Min Cardio of choice 3X10 reps band walkout 2 rounds: 5 pull ups, 10 push ups, 15 air squatsWeightlifting Every 2:30 x 4:(10Mins) 10 Back Squat @20X1. *Increase 10#’s from last week.Back SquatMetconCrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 15 minutes of: 3 wall…

CrossFit Albuquerque - CrossFitWarm-up 2 Min Cardio of choice 3X10 reps band walkout 2 rounds: 5 pull ups, 10 push ups, 15 air squatsWeightlifting Every 2:30 x 4:(10Mins) 10 Back Squat @20X1. *Increase 10#’s from last week.Back SquatMetconCrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up 2 Min Cardio of choice 3X10 reps band walkout 2 rounds: 5 pull ups, 10 push ups, 15 air squatsWeightlifting Every 2:30 x 4:(10Mins) 10 Back Squat @20X1. *Increase 10#’s from last week.Back SquatMetconCrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 15 minutes of: 3 wall…